Reps Only exercise

Knee Push-up form, muscles worked, and workout tracking

The knee push-up is a regressed push-up performed with the knees on the floor, shortening the lever to reduce the load on the pectoralis major, triceps, and front deltoids. It is the standard starting point for building pressing strength and push-up-specific technique, letting new trainees accumulate quality volume before progressing to full push-ups from the toes.

Knee Push-up illustration

How to do Knee Push-up

  1. 1Kneel on the floor, place your hands slightly wider than shoulder width, and walk them forward until your body forms a straight line from knees to head.
  2. 2Brace your core and tuck your pelvis slightly so your lower back does not sag.
  3. 3Inhale as you lower your chest toward the floor, elbows tracking about forty-five degrees from your torso.
  4. 4Exhale as you press back up to straight arms without piking at the hips.
  5. 5Avoid stopping halfway down; touch your chest near the floor each rep, and progress to full push-ups once sets feel controlled and easy.

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Track Knee Push-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.