Knee Push-up
- Beginner
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The knee push-up presses your bodyweight up from your hands and knees instead of a full plank, keeping a straight line from your knees to your head. Lowering your chest with your elbows near 45 degrees trains the chest, front delts and triceps with less load than a full push-up. Beginners use it at home for reps as a warmup, a main lift or a finisher.
- Muscles
- Chest, Front delts, Triceps
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Set up on your hands and knees, hands under shoulders.
- Form a straight line from knees to head.
- Lower your chest toward the floor, elbows about 45 degrees.
- Press back up to straight arms.
Form cues
- Keep your hips in line, not piking up.
- Exhale as you press back up to the top.
- Keep your neck long, eyes just ahead of your hands.
Common mistakes
- Hips pike up higher than the shoulders. Bring your hips down in line with your shoulders.
- Elbows flare straight out to the sides. Keep your elbows near 45 degrees from your body.
- Wrists bend back sharply under the load. Keep your wrists stacked under your shoulders.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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