Knee push-up

Exercise details

  • Target muscle: Lower Pectoralis Major
  • Synergists: Upper Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Dynamic stabilizer: Biceps Brachii (short head only)
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Get into a push-up position, supporting your body on your hands and knees instead of on your hands and forefeet. Your hands should be a little wider than shoulder width apart.


  1. Keeping your body straight and your elbows slightly tucked in, inhale as you lower your chest to the floor.
  2. Exhale as you extend your elbows and push your body back up to the starting position.
  3. Repeat.

Comments and tips

  • Keep your elbows slightly tucked in. This will reduce the pressure on your shoulder joints.
  • The knee push-up is a brilliant exercise for beginners. Once it becomes easy, graduate to the standard push-up.
  • The knee push-up is also known as the half push-up.
  • See also the incline push-up.

Knee push-up video


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