Knee Push-Up
Why it matters
The Knee Push-Up builds strength and size in your chest, front deltoids and triceps. As a compound movement, it trains several muscles together and carries over to real-world strength and power.
How to do it
- Set your hands about shoulder-width, slightly wider than your chest.
- Set a straight line from your head to your heels and brace before you begin.
- Lower your chest under control toward the floor.
- Keep your elbows tucked to about 45 degrees from your torso.
- Press back up until your arms are straight.
Coaching cues
- Keep a straight line from your head to your heels throughout.
- Tuck your elbows to about 45 degrees rather than flaring them wide.
- Lower until your chest is just off the floor for a full range.
- Think about squeezing your chest to drive the movement, not just pushing with your arms.
- Own the full range of every rep before you add reps or make it harder.
Watch out for
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Letting the hips sag toward the floor.
Sagging hips break the plank line and shift load to your lower back.
Instead Squeeze your glutes and keep a straight line from head to heels.
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Flaring the elbows straight out to the sides.
Flared elbows put your shoulders in a weaker, less comfortable pressing position.
Instead Point your elbows back toward your hips as you lower.
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Only lowering partway before pressing back up.
Half reps train a fraction of the range and build less.
Instead Lower until your chest is just off the floor each rep.
The detail
- Tempo
- Lower for about two counts, then press up with intent.
- Breathing
- Breathe in as you lower, exhale as you press up.
- Range of motion
- Lower until your chest is just off the floor and press to straight arms. Take the chest through its full working range each rep.
- If you are new to it
- Do the movement from your knees or with your hands on a raised surface until you can complete full reps.
- Once it is easy
- Elevate your feet or pause at the bottom to make it harder.