strength · bodyweight
Knee Push-Up
Bridges the gap between wall push-ups and full push-ups.
3 × 8–12 8 minrest 60s
Equipment
bodyweight
Rest
60s between sets
Primary muscles
chest
Also works
triceps, shoulders, core
How to do it
- Start on all fours, hands under shoulders, knees on a pad.
- Walk hands forward until body forms a straight line from head to knees.
- Lower chest to within an inch of the floor.
- Press back up, keeping elbows at ~45°.
Form cues
- ✓Brace core
- ✓Full range of motion
- ✓Slow, controlled tempo
Common mistakes
- ✗Rushing reps
- ✗Losing tension at the top
Progressions
- Master form → add reps → progress to harder variation