Push up (on knees) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Pectoralis Major Clavicular Head, Triceps Brachii, Triceps, Deltoids, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Knee Push Up, Kneeling Push Up
Visualised Target Muscle Groups
Front
Back
How to: Push up (on knees)
- Start in a kneeling position with your hands slightly wider than shoulder-width apart.
- Lower your chest toward the ground while keeping your elbows at a 45-degree angle from your body.
- Push back up to the starting position, ensuring your body stays aligned.
Common Mistakes
- Letting the hips sag or rise too high.
- Collapsing the elbows outwards.
- Holding the breath; remember to breathe!
Modifications
- Perform on a wall for a reduced angle.
- Use a cushion under your knees for extra comfort.
Tips
- Keep your body in a straight line from your head to your knees.
- Engage your core throughout the exercise.
- Lower your body until your chest nearly touches the ground.
Push up (on knees) Alternatives
Tags
chest
strength
push-up
beginners
bodyweight
pectorals
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