Strength Training
Knee Push-Up
The knee push-up is a floor push-up with your knees supporting part of your weight. It trains your chest, shoulders, and triceps with less resistance than a full push-up.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Start on your hands and knees with your hands slightly wider than shoulder-width.
- Walk your hands forward until your body forms a straight line from your head to your knees.
- Lower your chest toward the floor by bending your elbows.
- Press the floor away until your arms are straight.
Form cues
- Keep your belly firm.
- Look slightly ahead of your hands.
- Exhale as you press up.
Common mistakes
- Leaving your hips behindMove your chest and hips together rather than folding at your waist.
- Flaring your elbows sidewaysAngle your elbows roughly 45 degrees away from your torso.
- Reaching down with your chinLet your chest lead the descent instead of stretching your neck toward the floor.
Safety
Dropping quickly or pushing through fatigue can strain your wrists or shoulders. Direct pressure on a hard floor can also irritate your knees.
- Place a folded towel or mat under your knees.
- Use a controlled descent rather than dropping onto the floor.
- End the set when you can no longer press up smoothly.
Choose a wall push-up if wrist, shoulder, or knee discomfort limits you, and seek advice from a physiotherapist if discomfort persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 45 sec
Start with a rep count that leaves you able to complete about two more good repetitions.