Knee Push-Up

The most accessible push-up regression; it builds base pressing strength.

• Compound
• Bodyweight
• Beginner

How to do it

• Rest on your knees, body straight from knee to head
• Hands slightly wider than your shoulders
• Lower your chest under control and press

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Letting your hips sag and breaking the line
• Lowering only your head instead of your chest

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Incline Push-Up (hands elevated)
• Push-Up