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Knee push-ups

beginnerno equipmentcompound exercise
Knee push-ups: start of the movement
1 · start
Knee push-ups: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: chest
Secondary: triceps

Correct technique

  1. 1Knees on the mat, hands slightly wider than your shoulders.
  2. 2Body in a straight line from knees to head.
  3. 3Lower your chest to the floor, elbows angled back.
  4. 4Push yourself up.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Hips too high, the movement gets shorter.
  • ✕Just a small head movement instead of the whole torso.

Caution if you have pain

If you have pain in your wrists or knees, choose a gentler variation. In your custom plan we leave it out completely in that case.

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