Push-Up (Knees)

Alternatives

• Incline Push-Up
• Negative Push-Ups
• Seated Chest Press with Bands

Summary

The push-up on knees is a beginner-friendly variation of the standard push-up that reduces bodyweight load while still strengthening the chest, triceps, and core. It’s ideal for building strength and confidence with proper form.

Benefits of the Push-Up (Knees)

• Builds foundational upper body strength
• Allows focus on form and control
• Reduces load on shoulders and core
• Great for beginners or post-injury rehab
• Can be progressed over time toward full push-ups

Push-Up (Knees) Muscles Worked

• Primary: Pectorals
• Secondary: Triceps, Anterior Deltoids, Core

Instructions

1. Start in a plank position on your knees with hands under shoulders
2. Keep a straight line from head to knees, bracing your core
3. Bend your elbows to lower your chest toward the floor
4. Keep elbows at a 45-degree angle from your body
5. Lower until your chest is just above the ground or comfortable depth
6. Push back up to the starting position
7. Repeat for the desired number of reps

Common Mistakes

1. Dropping the hips instead of maintaining a straight line
2. Flaring the elbows too wide
3. Only bending the neck instead of lowering the full body
4. Arching the lower back
5. Rushing through reps without control