Chest · Bodyweight
Push Up On Knees
The push-up on knees is a modified bodyweight pressing exercise that reduces the resistance compared to a standard push-up by shortening the body's lever. It primarily targets the pectoral muscles, triceps, and anterior deltoids, making it an effective choice for beginners or as a regression in upper-body workouts.
- Muscles
- Chest
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Women
How to do it
- Start on all fours with hands slightly wider than shoulder-width and knees on the ground.
- Walk your hands forward so your body forms a straight line from head to knees.
- Lower your chest toward the floor by bending your elbows.
- Push back up to the starting position.
- Keep your core engaged and avoid sagging your hips.
Common mistakes
- Sagging the hips or arching the lower back shifts tension away from the core and increases lumbar strain.
- Flaring the elbows out at a ninety-degree angle places unnecessary stress on the shoulder joints.
- Leaving the hips bent behind the body turns the movement into an awkward incline push and removes load from the chest.
- Cutting the range of motion short prevents the pectorals from stretching fully at the bottom of the rep.
Tips
- Place a folded exercise mat or cushion beneath your knees to protect the joints from hard floor contact.
- Angle your elbows back at roughly 45 degrees relative to your torso rather than flaring them outward.
- Brace your glutes and abdominal muscles continuously to maintain a straight diagonal line from knees to head.
Sets and reps
For building muscular endurance and motor patterns, perform 3 to 4 sets of 10 to 15 repetitions with 60 to 90 seconds of rest. Once you can complete 15 clean reps with ease, begin transitioning to eccentric full push-ups or incline variations.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Can knee push-ups help build enough strength for standard push-ups?
Yes, they build foundational pressing strength in the chest and triceps while training the motor pattern under roughly half your total body weight.
What should you do if your wrists hurt during the exercise?
Try performing the reps on push-up handles or clenched fists to keep your wrists neutral, and stop immediately to consult a specialist if the pain persists.
