Knee Push-up tutorial
The knee push-up is an easier version of the push-up in which your bodyweight is shared between your hands and knees. It is a great way for beginners to build chest, shoulder and triceps strength and learn good push-up form.
How to perform
- Kneel and place your hands on the floor slightly wider than shoulder-width.
- Keep a straight line from head to knees with your abs and glutes tight.
- Bend your elbows at about 45 degrees to your body and lower your chest close to the floor.
- Pause briefly.
- Press through your palms to push your body back up in one straight line.
Breathing: Inhale as you lower and exhale as you push up.
Key tips
- Put a mat or towel under your knees for comfort.
- Once you can do 15 clean reps, try incline push-ups or full push-ups.
- Look at the floor slightly ahead of your hands.
Common mistakes
- Keeping the hips up and bending at the waist.
- Flaring the elbows out to 90 degrees.
- Doing only half the range.
Safety: If your wrists hurt, grip dumbbells or use a raised surface to keep your wrists straight. If your shoulder hurts, reduce the range and see a doctor.
ChestPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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