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Knee Push-Up

Chest · Horizontal push

Generic horizontal push demo. Follow the steps below for this exact exercise.

Horizontal pushCompound

A push-up done from the knees so you can build pressing strength before taking the full bodyweight.

Difficulty
Very easy
Tracking
Measured in reps

Muscles worked

ChestTricepsCore

Equipment

Bodyweight

How to do it

  1. Kneel on the floor and place your hands under your shoulders, slightly wider than shoulder width.
  2. Walk your knees back until your knees, hips and shoulders form one straight line.
  3. Lower your chest toward the floor with your elbows about 45 degrees from your ribs.
  4. Press back up and finish with your shoulder blades set rather than shrugged.

Coaching cues

  • Fold a towel under your knees if the floor is hard.
  • Keep your ribs down so your lower back does not arch as you press.