Bodyweight Knee Push Ups

A push-up done from the knees that drops the load — the first regression that lets beginners actually train the push pattern.

Chest Bodyweight Strength

Step by step

1. Start on all fours with hands placed slightly wider than shoulder width on the floor.
2. Walk your hands forward and lower your hips so your body forms a straight line from head to knees.
3. Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
4. Lower your chest toward the floor under control with elbows tracked at about 45 degrees from your torso.
5. Pause briefly with your chest just above the floor, keeping full-body tension throughout.
6. Press back up through the palms until your arms lock out, then reset for the next rep.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Bodyweight

Type

Strength

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