Knee Push-Up
BeginnerBeginner variation of the push-up with knees on the floor to reduce load while learning proper hand position, body line, and pressing mechanics.
How to Perform
Setup
- •Hands under shoulders, fingers spread; slight external rotation.
- •Knees on floor, feet crossed, glutes lightly squeezed.
- •Straight line from knees → hips → shoulders → head.
- •Brace ribs down; eyes on floor ~1m ahead.
Execution
1. Lower
Inhale. Bend the elbows about 45° while keeping forearms vertical. Let the chest travel between the hands until it’s a fist above the floor. Keep a straight line from knees to head.
2. Pause
Briefly hover without relaxing the core or letting hips sag. Shoulders stay packed; neck neutral.
3. Press
Exhale. Drive palms into the floor and straighten the elbows. Protract slightly at the top—think “push the floor away”—without flaring the ribs.
Coaching Cues
Common Mistakes
Safety Notes
If wrists feel uncomfortable, elevate hands on a box or use push-up handles. Warm up wrists with gentle extensions.
Contraindications
- •Acute wrist pain
- •Shoulder impingement—use incline first
Programming Recommendations
Sets
3
Reps
6 - 10
Tempo
30 X 10
Rest
60 - 90s
Focus on full range; stop when form breaks.
Quick Facts
Type
Strength
Secondary Muscles
Tempo
30X1
Rest
60–90s
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