Chest · Bodyweight

Knee Push-Up

Beginner

Modified push-up on knees — reduces load while teaching proper pressing mechanics. The best starting point for building to full push-ups.

Knee Push-Up
1
Start Pose
Knees on the mat, hands shoulder-width
Body straight from knees to head
Core braced, arms extended
2
Finish Pose
Lower chest toward the floor with control
Elbows at 45° from torso
Chest grazes the floor
Training Cues
✓Keep a straight line from knees to head — dont let hips sag
✓Control the descent 2–3 seconds
✓Press through the chest, not just the arms
Watch For This
✕
Hips sagging toward the floor
✕
Bouncing off the floor
✕
Elbows flaring to 90°

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

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Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii
Stabilizers
Core

Pro Tip

Once you can do 15 clean knee push-ups, transition to full push-ups. Use incline push-ups as a bridge between the two.

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