Kneeling Push-Up

Chest, Front Delts, TricepsBodyweight

A modified push-up done from the knees. Shortening the lever arm reduces effective body weight, making it an accessible way to build chest, shoulder, and triceps strength while mastering pushing mechanics.

How to do it

1Kneel on the floor and place your hands slightly wider than shoulder-width apart.

2Form a straight line from your head to your knees by bracing your core and glutes.

3Inhale and lower your chest toward the floor, tracking your elbows diagonally back.

4Lower to a comfortable depth without letting your belly touch the floor.

5Exhale, push through the floor, and return to the starting position.

Common mistakes

Leaving your hips stuck back in a pike, turning the push-up into a hinge.

Flaring your elbows out at 90 degrees, putting unnecessary strain on your shoulders.

Sagging your lower back due to a loose, unbraced core.

Breathing

Inhale as you lower your body down, and exhale as you press back up.

Make it harder or easier

To make it easier, place your hands on an elevated surface; to make it harder, progress to standard push-ups on your toes.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.