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Knee Push-Up

knee-push-up

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I want you to feel a steady, controlled burn across your chest and triceps as you press through the floor. Good reps feel like a smooth hinge at the elbows while your core stays rigid, creating a straight line from your knees to your crown. Focus on keeping your shoulders packed away from your ears and breathing steadily through the tension. This movement builds foundational pushing power without overwhelming your joints.

Steps

  1. 1

    Place your hands flat on the floor slightly wider than shoulder-width, fingers spread and pointing forward.

  2. 2

    Lower your knees to the ground and walk them back until your body forms a straight diagonal line from head to knees.

  3. 3

    Engage your core and squeeze your glutes to prevent your hips from sagging.

  4. 4

    Inhale deeply as you slowly bend your elbows, lowering your chest toward the floor over two seconds.

  5. 5

    Stop when your chest hovers about an inch above the ground, keeping your elbows tucked at a forty-five-degree angle.

  6. 6

    Exhale forcefully as you press your palms into the floor, straightening your arms to return to the start.

  7. 7

    Reset your posture, take a quick breath, and prepare for the next repetition.

If you're new to this

Focus on maintaining a rigid torso throughout the entire movement. Imagine a steel rod running from your shoulders to your knees; if your lower back dips or your hips pike upward, you are losing core tension. Stop the set immediately if you feel sharp pain in your shoulders, wrists, or lower back, or if your form breaks down and you can no longer control the descent. It is completely normal to feel a deep muscular burn in your chest and the back of your arms as you approach the final repetitions. Avoid flaring your elbows out to ninety degrees, as this places unnecessary stress on your rotator cuffs. Keep your gaze fixed slightly ahead of your hands to maintain a neutral neck. Breathe deliberately rather than holding your breath, and remember that controlled quality always outweighs rushed quantity. You are building a resilient foundation, so trust the process and celebrate each clean rep.

Common mistakes

Many lifters allow their hips to sag toward the floor, which shifts the load away from the chest and strains the lumbar spine. Others flare their elbows out wide instead of keeping them tucked near the torso, creating dangerous shear forces across the shoulder joints. Rushing through the descent without pausing or controlling the movement eliminates the eccentric muscle engagement that drives strength gains. Some also drop their heads or crane their necks forward to meet the floor, compromising spinal alignment. Finally, holding your breath throughout the set spikes blood pressure and reduces core stability, making each repetition feel significantly heavier than it actually is.

Informational only. Not medical, fitness, or dietary advice. Consult a qualified professional before starting any new programme. Read the safety policy →