Push-up (knee chest)

Push-up (knee chest)

The Push-up (knee chest) is a versatile and effective exercise that targets multiple muscle groups in the upper body. This variation of the classic push-up is beginner-friendly and often used as a modified version for individuals who may not have the strength or stability to perform a full push-up on their toes. The primary muscles worked during the Push-up (knee chest) include the chest muscles (pectoralis major), the front of the shoulders (anterior deltoids), and the triceps. By placing emphasis on the chest and shoulder muscles, this exercise helps to strengthen and tone these areas, promoting better posture and overall upper body strength. Engaging the core muscles is crucial in maintaining proper form during the Push-up (knee chest). When performed correctly, this exercise can help develop and strengthen the abdominal muscles, including the rectus abdominis and the obliques. Additionally, the hip flexors and the quadriceps muscles of the thighs are also activated, adding an extra component of lower body engagement. If you're new to fitness or recovering from an injury, the Push-up (knee chest) can be an excellent starting point to gradually build arm, chest, and core strength. As you progress and develop more strength and stability, you can gradually work towards a standard push-up on your toes. Remember to always maintain proper form, engage your core, and breathe throughout the exercise for maximum effectiveness and safety. Incorporating the Push-up (knee chest) into your workout routine can bring about various benefits, such as increased upper body strength, improved muscle tone, enhanced core stability, and better overall fitness. So why not give it a try and experience the positive impact it can have on your fitness journey?


  • Start by getting down on all fours with your knees and hands on the ground.
  • Position your knees slightly further apart than your hips and place your hands slightly wider than shoulder-width apart.
  • Lower your chest down toward the ground, keeping your elbows close to your body.
  • Continue lowering until your chest is just above the ground or as far as you can comfortably go.
  • Push through your hands to straighten your arms and raise your chest back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your core engaged and maintaining a straight line from your head to your knees.
  • Focus on your breathing, exhaling as you push your body up and inhaling as you lower yourself down.
  • Don't rush the exercise; perform it with control and full range of motion.
  • Start with your knees on the ground and gradually progress to the full push-up position as you build strength.
  • Engage your chest, shoulders, and triceps throughout the movement by squeezing your muscles.
  • Vary the difficulty by changing the placement of your hands—wide, narrow, or staggered.
  • Incorporate other exercises like planks, tricep dips, and shoulder presses to strengthen the muscles involved in push-ups.
  • Listen to your body and take rest days when needed to avoid overtraining and prevent injuries.
  • Include proper nutrition in your routine to provide your body with the fuel it needs to build and repair muscles.
  • Stay consistent with your workouts, gradually increasing the number of repetitions or sets as you progress.


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