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Push-up Knees

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps

Equipment:

Bodyweight

Difficulty:

Beginner

Push-up Knees Overview

The Push-up knees workout primarily engages the Chest by utilizing bodyweight resistance.

While it also activates secondary muscles, the focus remains on the Chest.

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Push-up Knees Instructions

  1. Start by getting down on all fours, with your hands shoulder-width apart and your knees hip-width apart.
  2. Extend your legs back, so that your body forms a straight line from your head to your knees.
  3. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
  4. Pause briefly when your chest is a few inches above the ground.
  5. Push through your palms and straighten your arms, returning to the starting position.

Push-up Knees Tips

  1. Start with your hands shoulder-width apart on the floor, and your knees on the ground.
  2. Engage your core by tightening your abs, and keep your back straight throughout the movement.
  3. Lower your chest towards the ground by bending your elbows, while keeping your elbows close to your body.
  4. Push through your palms and extend your arms, lifting your chest back up to the starting position.
  5. Focus on squeezing your chest muscles at the top of the movement to maximize engagement.
  6. Keep your neck in a neutral position, looking slightly ahead, to avoid straining your neck muscles.
  7. As you progress, gradually increase the number of repetitions and challenge yourself by lifting your knees off the ground for a full push-up.

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