knee-push-ups
Start on all fours, hands slightly wider than shoulder-width apart, fingers pointing forward. Walk your knees back until your body forms a straight line from head to knees, engaging your core.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- pectoralis major
- triceps brachii
- anterior deltoid
Secondary muscles
- serratus anterior
- rectus abdominis
- obliques
Target muscles
- chest
- arms
- shoulder
How to perform
- 1
Start on all fours, hands slightly wider than shoulder-width apart, fingers pointing forward.
- 2
Walk your knees back until your body forms a straight line from head to knees, engaging your core.
- 3
Lower your chest towards the floor by bending your elbows, keeping them slightly tucked towards your body.
- 4
Descend until your chest is just above the floor or as low as comfortable, maintaining a straight body line.
- 5
Push through your hands to extend your elbows and return to the starting position.
- 6
Keep your core tight and avoid letting your hips sag or pike up throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
