Knee Push-Up (Chest)

The knee push-up is a compound bodyweight exercise which builds muscle and strength in the chest muscles. But, the triceps and anterior deltoids also get plenty of stimulation as secondary movers. The knee push-up is convenient because you don’t need any equipment. But, it’s perfect for beginners who do not have sufficient upper body strength.

You can really progress with this exercise and build your pushing muscles, which will allow you to eventually perform standard push-ups. However, anyone with any level of training experience can utilize this movement effectively. 

So, use this exercise during your chest training to see some respectable gains in your upper body, 

In This Exercise:

• Target Muscle Group: Lower Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Exercise Mat
• Difficulty: Beginner

Exercise Instructions

1. Get into a push-up position on your knees so your arms are holding your torso up.
2. Lean your body forward so your weight is placed on your arms. 
3. Lower yourself down until your chest reaches a few inches from the floor.
4. Then, push yourself back up and contract your chest muscles. 
5. Do as many reps as you desire and then repeat the exercise for the desired number of sets.

Variations & Tips:

• Transition to a standard push-up when you can do at least 12 knee push-ups.
• Always contract your chest muscles while pushing yourself up.
• The knee push-up is a great beginner exercise to build the chest muscles. 

Watch: How to do the knee push-up