Knee push-up
Also called kneeling push-up, modified push-up
- Works
- Chest · pectoralis major
- Back of the upper arm · triceps brachii
- Front of the shoulder · anterior deltoid
- Needs
- No equipment
Setup
Kneel on a mat. Put your hands on the floor a little wider than your shoulders. Move your knees back until your body is straight from head to knees.
Steps
- Tighten your stomach and buttocks.
- Bend your elbows and lower your chest toward the floor.
- Stop when your chest is a fist's height from the floor.
- Push the floor away until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In your chest, the back of your upper arms and the front of your shoulders.
Common mistakes
- Bending at the hips so only the arms move.
- Letting the head drop before the chest.
- Flaring the elbows straight out to the sides.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.