Knee push-up: how to do it and what it works
Push-up regression with knees down to build pushing strength with less load.
- Main muscles
- Pectoralis major
- Secondary muscles
- Deltoid, Triceps brachii
- Equipment
- Bodyweight
How to do it
Knee push-up
Push-up with your knees on the floor that keeps the pushing pattern and lets you progress toward the full version.
Form. Align your knees, hips and shoulders, lower your chest between your hands and push the floor away without collapsing the pelvis.
Common mistake. Bending only at the hips, pushing the head too far forward, or placing your hands too far from your shoulders.
Other exercises for the same muscles
Push-upsPectoralis major · Triceps brachii · 14 variations
Bench pressPectoralis major · 10 variations
BurpeeQuadriceps · Pectoralis major · 5 variations
DipsTriceps brachii · Pectoralis major · 3 variations
Dumbbell flyPectoralis major · 2 variations
Close-grip dumbbell bench pressPectoralis major · Triceps brachii · 2 variations