CHEST · COMPOUND
Knee Push-Up
A scaled push-up performed from the knees while maintaining a controlled trunk.
Primary musclesChest
Secondary musclesTriceps, Front delts, Core
EquipmentBodyweight
DifficultyBeginner · Horizontal Push
How to perform
- Set the knees and hands securely.
- Lower the chest with the hips aligned with the shoulders.
- Press the floor away to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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