Knee Push-ups
Knee push-ups are a beginner bodyweight exercise targeting the pectoral muscles. By supporting the body on the knees rather than the toes, the movement reduces difficulty and allows those building upper body strength to practice proper push-up mechanics.
How to do it
- Kneel on the floor and place your hands slightly wider than shoulder-width.
- Lower your hips so your body forms a straight line from your knees to your shoulders.
- Bend your elbows and lower your chest toward the floor.
- Push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hands slightly wider than your shoulders.
- Maintain a straight line from your knees to your shoulders.
- Engage your core to keep your lower back stable.
- Lower your chest gently toward the floor.
- Press firmly through your palms to return to the start.
Breathing: Inhale as you slowly lower your chest to the floor, and exhale as you press back up to the starting position.
Common mistakes
- Sagging hips toward the floor can strain your lower back.
- Flaring your elbows straight out to the sides puts unnecessary stress on your shoulders.
- Bending only at the neck instead of moving your entire upper body reduces the exercise effectiveness.
- Rushing through repetitions prevents you from engaging your chest and triceps fully.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler incline option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Are knee push-ups actually effective?
Yes, they allow you to practice proper push-up mechanics while building upper body strength safely.
Where should I feel this exercise?
You should feel it working your chest, front shoulders, and the backs of your upper arms.
How often can I do knee push-ups?
Two to three times per week with at least a day of rest in between is a great starting point.
What if my wrists hurt during the movement?
Try placing your hands on push-up handles or dumbbells to keep your wrists in a more neutral position.