How to do the Knee Push-Up
- Start on your hands and knees with a straight line from shoulders to knees.
- Bend your elbows and lower your chest between your hands.
- Press the floor away while keeping your hips in line.
Common mistakes
- Bending at the waist instead of lowering the whole trunk.
- Shrugging your shoulders up toward your ears.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 10–15 |
| Strength | 3–4 | 6–10 |
| Muscular endurance | 2–3 | 15–22 |
Alternative exercises
- Push-Up · Bodyweight
- Resistance Band Chest Press · Resistance bands
- Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Knee Push-Up work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids, core.
How many reps should I do for the Knee Push-Up?
Muscle building: 3–4 sets of 10–15 reps. Strength: 3–4 sets of 6–10 reps. Muscular endurance: 2–3 sets of 15–22 reps.
What can I do instead of the Knee Push-Up?
Compare the setup and equipment for these alternatives: Push-Up, Resistance Band Chest Press, Dumbbell Floor Press.