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Home » Exercise Guides » Chest

Knee Push-Up: Strengthen Your Chest and Core Effectively

How to do the knee push-up

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:16 AM EDT

Ask Question?

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, 

Knee Push-Up Details
Basic Information
Body Part
Chest
Primary Muscles
Deltoids, Pectoralis major, Rectus Abdominis, Serratus Anterior, Triceps brachii
Secondary Muscles
Core Muscles, Erector Spinae, Quadriceps, Triceps
Equipment
None
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Push
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Beginner
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance12-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Side Jackknife: Target Obliques & Core for Stronger Abs
  • Cable Straight Arm Pulldown: Strengthen Your Lats Effectively!
  • Svend Press: Target Your Deltoids and Pecs Effectively!
  • Maximize Strength: Cable Press Around for Chest & Arms

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 

Interested in measuring your progress? Check out our strength standards for Push Ups.

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Categories: Chest Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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