Knee Press-up
Also called knee push-up, modified push-up
Works Chest, with help from Triceps, Front Delts.
Set up
How to set up for the Knee Press-up
- Hands just wider than shoulders, knees on a mat.
- Straight line from knees to head.
Do the rep
How to do a Knee Press-up with good form
- Lower your chest towards the floor.
- Keep your elbows angled back, not flared.
- Push the floor away to come back up.
Common mistakes
Knee Press-up form mistakes to avoid
- Hips sticking up in the air.
- Only bending your arms halfway.
- Head dropping first.
Quick cue
Knees down, body straight from knees to head, chest to the floor.
Not sure what weight to start with?
Gyde picks your first Knee Press-up weight and adjusts it after every session.
Try 7 days freeEquipment busy? Try these
Knee Press-up alternatives that work the same muscles
See all Knee Press-up alternatives →Questions
Knee Press-up FAQ
What muscles does the Knee Press-up work?
Mainly your chest, with help from your triceps and front delts.
How many sets and reps of Knee Press-up should I do?
3 sets of 8–12 reps is a solid start. Once you hit the top of the range on every set with good form, add a little weight or a couple of reps.
Can I do the Knee Press-up at home?
Yes, you don't need any equipment.
Is the Knee Press-up good for beginners?
Yes, with good form. If you've got sore wrists, start with one of the gentler alternatives below. Stop if anything hurts.
More for the same muscles
Other chest exercises
Your Gyde sets your Knee Press-up weight and reps, and adjusts them after every session.
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