Knee Push Up
Knee Push Up is a bodyweight strength exercise targeting the pectorals. Performing the push-up from the knees reduces the load, making it ideal for beginners developing chest, tricep, and shoulder pushing strength.
How to do it
- Kneel on the floor with your hands placed slightly wider than shoulder-width in front of you.
- Lower your knees to the floor and maintain a straight line from knees to shoulders.
- Bend your elbows to lower your chest toward the floor.
- Press through your palms to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced tight
- Create a straight line from knees to shoulders
- Lower your chest toward the floor
- Keep elbows tucked at a 45-degree angle
- Press through your palms to return to start
Breathing: Inhale as you lower your body toward the floor, and exhale as you push yourself back up.
Common mistakes
- Sagging the lower back, which puts strain on your spine
- Flaring elbows out wide, which can cause shoulder discomfort
- Leading with the chin, which prevents proper chest engagement
- Moving too quickly, which reduces muscle control
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60s
Lose weight
3 sets x 12-15 reps, rest 45s
Build muscle
3-4 sets x 8-12 reps, rest 90s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, stop immediately and choose a gentler movement.
- If you have a history of wrist or shoulder injuries, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work in your chest, shoulders, and the back of your arms (triceps).
What if I feel pain in my wrists?
Try placing your hands on a slightly elevated surface or ensuring your weight is distributed evenly across your palms rather than just the heels of your hands.
How often can I perform these?
Two to three times per week is a great starting frequency to allow your muscles time to recover and adapt.