What you'll gain
Builds chest and triceps strength at a beginner-friendly load.
Teaches clean push-up mechanics before progressing to full push-ups.
Trains the upper body anywhere with no equipment.
Step-by-Step Instructions
- 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.
Common Mistakes
Letting the hips pike up so the body bends at the waist, which removes most of the chest work.
Flaring the elbows out to 90 degrees, which strains the front shoulders and reduces chest engagement.
Cutting the depth short and bouncing off a partial range, which kills the strength carryover.
Sitting the hips back toward the heels — turns a push-up into a half-rep stretch.
About This Exercise
The knee push-up is the first stop on the push-up progression ladder. By dropping to the knees, it cuts the load enough that beginners can train the push pattern with clean mechanics instead of grinding out half reps from the floor. It still works the chest, triceps, and front shoulders — just at a load most new lifters can actually handle for real sets. For fitness apps, this clip is essential inventory in any beginner onboarding flow, women's training program, or post-rehab strength track. It is also a useful tempo-and-volume tool for advanced lifters running burnout sets. Pair it with elevated push-ups in your library to give coaches a clean two-stage progression toward full floor push-ups.
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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.
Specifications
Built for
- Beginner push-up progressions in fitness apps
- Women's strength onboarding flows in coaching platforms
- Burnout-set finishers in advanced push-day programs
- Home and travel push content for content creators
Muscles Worked
Details
License Includes
Bodyweight Elevated Push Up
$4.99A push-up with hands raised on a bench or box that scales the difficulty down — the cleanest beginner push-up regression.
Burpee
$4.99A squat-thrust into a push-up into a jump — the full-body conditioning move that hits everything in one rep.
Decline Push Up
$4.99A push up with feet elevated on a bench or step that biases the upper chest, front delts, and triceps without any equipment.
Incline Push Up
$4.99A push-up performed with hands raised on a bench or box — the easier on-ramp to a full bodyweight push-up.
Parallel Bar Dips
$4.99A bodyweight dip on parallel bars that builds the chest and triceps — one of the most demanding pure-bodyweight upper-body lifts.
Push Up
$4.99The most foundational bodyweight push lift — trains the chest, triceps, and front shoulders with a single, scalable pattern.