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Push-up (on knees)

Push-up (on knees)

The push-up (on knees) is a modified version of the traditional push-up exercise that is ideal for beginners or individuals with limited upper body strength. This exercise specifically targets the muscles of the chest, shoulders, and triceps while also engaging the core muscles for stability. Performing push-ups on your knees can help to gradually build strength and endurance in the upper body, allowing you to eventually progress to performing full push-ups. By starting on your knees, you reduce the amount of bodyweight being lifted, making it easier to perform the exercise with proper form. To perform a push-up on your knees, begin by kneeling down and placing your hands on the ground slightly wider than shoulder-width apart. Your hands should be directly under your shoulders. Extend your legs behind you, crossing your feet at the ankles. Engage your core and maintain a straight line from your head to your knees. Slowly lower your chest towards the ground by bending your elbows. Keep your elbows close to your body and avoid letting them flare out to the sides. Lower yourself as far as you comfortably can while maintaining good form. Push through your palms and fully extend your arms to return to the starting position. Repeat for the desired number of repetitions. Remember to focus on controlled movements and maintain proper form throughout the exercise. As you build strength, you can gradually progress to performing regular push-ups on your toes.


  • Start by getting down on your hands and knees, with your palms flat on the ground, shoulder-width apart.
  • Extend your legs back and balance on your knees, ensuring that your body forms a straight line from your head to your knees.
  • Lower your upper body towards the ground by bending your elbows, while keeping your back straight and your core engaged.
  • Continue lowering yourself until your chest is just above the ground, or as far as you can comfortably go.
  • Push yourself back up by straightening your arms, while keeping your core engaged and your body in a straight line.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and prevent your lower back from sagging.
  • Focus on a slow and controlled descent to fully engage your chest, shoulders, and triceps.
  • Keep your wrists directly under your shoulders to maintain proper alignment and minimize strain on your wrists.
  • Exhale as you push yourself back up, and maintain a steady breathing rhythm throughout the exercise.
  • To increase the intensity, try elevating your feet on an elevated surface like a bench or step.
  • Pay attention to your body's form and technique to ensure optimal muscle activation and avoid putting unnecessary strain on other joints.
  • Challenge yourself by gradually increasing the number of repetitions or the duration of your sets.
  • Incorporate variation into your routine by trying different hand positions, such as placing your hands wider or narrower than shoulder-width apart.
  • Stretch your chest, shoulders, and triceps after your workout to maintain flexibility and reduce muscle soreness.
  • Ensure you have a proper warm-up before performing push-ups to increase blood flow to the muscles and prepare them for the exercise.

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