Knee push-up
Chest . Triceps . Front delts
Knees down, straight line knees to head, lower with control.
Use in a programExercise profile
Best forStrengthEnduranceGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksTriceps, Front delts, Core
Recommended2-3 x 8-15 reps
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A scaled push-up that builds pressing strength from the knees.
- Setup
- Kneel, hands under the shoulders, hips in line with the body.
- Common mistakes
- Letting the hips pike up or the lower back sag.
- Easier
- Place the hands on a raised surface to reduce the load.
- Harder
- Move to a full push-up on the toes.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s