Knee Push-Up

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major

Helps

• Deltoid
• Triceps

Holds

• Serratus Anterior
• Rectus Abdominis
• Transversus Abdominis

Technique

1. Kneel on a mat and place your hands on the floor slightly wider than shoulder width.
2. Walk the hands forward until knees, hips and shoulders line up.
3. Bend the elbows to lower your chest to just above the floor, elbows angled back at about 45 degrees.
4. Press the floor away to straighten your arms, keeping the line from knees to head.

Cues

• Squeeze the glutes and brace so the hips stay in line.
• Pad the knees if the floor is hard.

Common mistakes

• Bending at the hips with the bottom sticking up.
• Dipping only the head instead of the whole chest.
• Flaring the elbows straight out to the sides.

Variations

• Close-Grip Knee Push-Up

Alternatives

• Push-Up
• Incline Push-Up
• Wall Push-Up