Chest
Knee Push-Up
Beginner
Bodyweight
Compound
Chest
How to do it
-
Kneel on a mat and place your hands slightly wider than shoulder width under your chest line.
-
Cross your ankles and shift forward until your shoulders sit ahead of your knees.
-
Brace abs and glutes so the body is straight from knees to head.
-
Lower your chest under control until it nearly touches the floor, elbows about 45 degrees from the torso.
-
Press up until the elbows straighten without hinging at the hips.
Common mistakes
-
Hinging at the hips so the position looks like sitting rather than a plank.
-
Keeping the shoulders behind the hands, which takes the chest out of the movement.
-
Stopping halfway down instead of using the full range.
-
Kneeling on a hard floor with no mat until the knees hurt.
Tips
-
Aim for 3 sets of 12-15 clean reps before moving to full push-ups.
-
When it gets easy, lower with straight legs and press up from the knees.
Secondary muscles
Alternatives
Log this exercise and watch yourself progress
Sign up free to log sets & weights, save favorite moves, add your own, and see your strength chart climb week after week.