Strength

Knee Push-Up

by Kaira

Full push-up mechanics on a shorter lever, so the technique is yours before you carry all of your weight.

How to do it

  1. Kneel down, hands under your shoulders, knees far enough back that hips, ribs and head stay in one line.
  2. Lower your chest between your hands, elbows tucked to about 45 degrees.
  3. Press up and hold the line — no hip sag, no chin poking forward.
Barbell Bench PressChest · Intermediate · 3 × 8Decline Push-UpChest · Intermediate · 3 × 8Dumbbell Bench PressChest · Intermediate · 3 × 8Dumbbell Floor PressChest · Beginner · 3 × 10Incline Push-UpChest · Beginner · 3 × 10Machine Chest PressChest · Beginner · 3 × 10

In these programs

with Jace

Strength at home, no kit

4 wk · 3×/wk · 20 min/day

  • Home
  • No equipment
  • Beginner

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Knee Push-Up — how to do it, muscles worked · Sport AI