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Chest · Beginner

Knee Push-Up

Kneeling push-up regression for chest, triceps, shoulder, and trunk strength.

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Knee Push-Up demonstration

Exercise overview

Training details

ChestTricepsShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start on hands and knees, then walk the hands forward until the body forms a line from knees to head.
  2. 02Place the hands slightly wider than shoulder width and brace the abs.
  3. 03Lower the chest toward the floor with elbows angled slightly back.
  4. 04Keep the hips from folding or sagging as the chest lowers.
  5. 05Press the floor away until the arms are nearly straight.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionBodyweight Kneeling Push-up RowRelated variationIncline Push-UpHarder progressionRotate Push up (on knees)Harder progressionPush-UpRelated variationSmith Machine Incline Push UpRelated variationWall Push-Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps PushdownComparable substituteDiamond Push-Up

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