How to do a Push Up on Knees

Authored by Fitbod

About Push Up on Knees

Sets Logged
1,907,914
Popularity Rank
86th
Difficulty
Beginner
Chest Strength
87 mSCORE 21st
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

Push Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.

  1. Place your palms on the floor directly underneath your shoulders with your arms extended.
  2. Elevate your torso above the ground with your knees remaining on the ground creating a rigid straight line from your shoulders to your knees.
  3. Lower your chest to the ground by bending your elbows at a 45 degree angle.
  4. Extend your arms to return to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps