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Knee Push-Up
A modified bodyweight horizontal push exercise performed on the knees, primarily targeting the chest, triceps, and anterior shoulders. Used to build pressing strength and endurance before progressing to standard push-ups.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest, Lower Chest
Triceps
8/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Shorter rest for endurance; longer for maximizing hypertrophy.
How to Perform
Kneel on the floor with hands placed slightly wider than shoulder-width apart, ensuring your body forms a straight line from your head to your knees. Brace your core and keep your hips slightly tucked to maintain spinal alignment.
- Inhale and slowly lower your chest toward the floor by bending your elbows backward.
- Keep your elbows close to your body or flared slightly, depending on your comfort.
- Stop the descent when your chest is just above the floor or you reach maximum tension.
- Exhale and forcefully push through your palms to return to the straight-arm starting position.
- Ensure your torso remains rigid and straight throughout the entire movement.
Coaching Tips
Form Cues
- Maintain plank position
- Elbows slightly tucked
- Squeeze the chest
- Push the floor away
Breathing
Inhale as you lower down during the eccentric phase, and exhale forcefully as you push back up to complete the rep.
Tempo
2-0-1
Range of Motion
Lower the chest until it is approximately one inch from the floor, maintaining a rigid plank position from head to knees.
Safety
Safety Notes
- Stop immediately if you feel acute pain in the wrists or shoulders.
- Focus on core tension to prevent excessive arching in the lower back.
Spotting
Not recommended; this is a bodyweight exercise intended for self-regulation.
Common Mistakes
- Sagging hips toward the floor
- Letting the head droop down
- Elbows flaring out too wide
- Performing only partial repetitions
When to Avoid
- Acute wrist pain
- Unhealed shoulder or elbow injuries
Flexibility Needed
- Sufficient wrist extension to support body weight
Build Up First
- Ability to hold a high plank for 30 seconds
Also known as
Kneeling Push-Up, Bodyweight Knee Push Ups, Modified Push-Up
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