HORIZONTAL PUSH

Knee Press-up vs Press-up

Both train your chest. Here's how they differ, and when to pick each one.

Knee Press-up

Knees down, body straight from knees to head, chest to the floor.

How to do it →

Side by side

Knee Press-upPress-up
KitBodyweightBodyweight
Main musclesChestChest
Also worksTriceps, Front DeltsTriceps, Front Delts, Core
Bench neededNoNo
One side at a timeNoNo
Works at homeYes, no kitYes, no kit
Starting loadYour bodyweightYour bodyweight

How each one feels

Knee Press-up

  1. Lower your chest towards the floor.
  2. Keep your elbows angled back, not flared.
  3. Push the floor away to come back up.

Watch out for: Hips sticking up in the air.

Press-up

  1. Lower your chest towards the floor, elbows at about 45°.
  2. Stop a fist's height from the floor.
  3. Push back up, keeping your hips in line.

Watch out for: Hips sagging.

Knee Press-up: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your triceps and front delts.
  • − Harder to add weight in small steps as you get stronger.
  • − Can be awkward if your wrist needs looking after.

Press-up: pros and cons

  • + No kit needed, so you can do it anywhere.
  • + Also works your triceps and front delts.
  • − Harder to add weight in small steps as you get stronger.
  • − Can be awkward if your wrist needs looking after.

Which should you pick?

  • Pick Knee Press-up if you train at home, travel a lot, or want something you can do anywhere.
  • Pick Press-up if you train at home, travel a lot, or want something you can do anywhere.
  • Press-up is the natural next step once Knee Press-up gets awkward to load.
  • Knee Press-up needs no kit, so it's great at home or when the gym's packed.
  • Press-up needs no kit, so it's great at home or when the gym's packed.
  • Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
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