Push Up on Knees

How to do it

1. Kneel on a mat and place your hands on the floor slightly wider than shoulder-width.
2. Walk your hands forward until your body is a straight line from head to knees.
3. Lower your chest toward the floor with the elbows about 45 degrees from your body.
4. Stop when your chest is just above the floor.
5. Press back up to straight arms.

Tips

• Keep the hips forward in line with the shoulders and knees, not bent back.
• Cross the ankles behind you if that feels more stable.

Common mistakes

• Sitting the hips back so only the upper body bends.
• Dropping the head toward the floor.
• Cutting the depth short.

Muscles worked by the Push Up on Knees

• Mid chest Primary32%
• Lower chest Primary13%
• Front delts Secondary13%
• Upper chest Secondary9%
• Triceps (lateral head) Secondary9%
• Triceps (medial head) Secondary6%
• Serratus anterior Minor6%
• Triceps (long head) Minor4%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hands high or knees down lower the load and the press angle. The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Push Up on Knees alternatives

Same equipment

• Incline Push UpBodyweight
• Push UpBodyweight

Different equipment

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• TRX Chest PressTRX
• Converging Chest PressMachine

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Spiderman Push UpBodyweight
• Divebomber Push UpBodyweight

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight
• Plyometric Push UpBodyweight

Frequently asked questions

What muscles does the Push Up on Knees work?

Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.

Is the Push Up on Knees good for beginners?

Yes. The Push Up on Knees is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Push Up on Knees?

For example the Incline Push Up, Push Up and Kettlebell Push Up. They train mostly the same muscles, some with different equipment.

How do you make the Push Up on Knees harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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