The knee push-up, often called a modified push-up, is an introductory strength exercise that builds the foundation for the full bodyweight movement. This modification significantly reduces the percentage of body weight lifted, making the exercise accessible for those new to upper-body training. Pivoting from the knees decreases the load from approximately 64% to around 49% of total body weight, allowing the chest, shoulders, and triceps to build strength safely. It also trains the core muscles to maintain a straight, plank-like posture essential for advanced variations.
Proper Setup and Starting Position
The correct starting position maximizes muscle engagement. Begin by kneeling on the floor, placing your hands slightly wider than your shoulders, with your fingers pointing forward. This hand positioning optimizes the recruitment of the chest muscles. Ensure your wrists are directly underneath your shoulders to create a stable base.
Next, extend your torso forward so that your knees are positioned slightly behind your hips, with your lower legs either crossed or flat on the floor. Actively engage your core and gluteal muscles before the movement begins to create a straight line from your head down through your shoulders, hips, and knees. This rigid alignment prevents the lower back from arching or the hips from sagging during the exercise. Maintaining this straight body line trains the body for the full, unsupported push-up position.
Executing the Push-up Movement
The movement begins with the lowering phase. Inhale and slowly bend your elbows, guiding your chest toward the floor. The elbows should track backward at an angle of roughly 45 degrees from the body, rather than flaring out to the sides. This 45-degree angle protects the shoulder joint while effectively engaging the chest and triceps. Continue lowering your body in a controlled manner until your chest is close to the floor or your elbows reach a 90-degree angle.
The pressing phase follows. Exhale and push through the palms of your hands. Maintain the rigid, straight body line from head to knees as you extend your elbows, returning to the starting position. The entire repetition should be performed with a controlled tempo, emphasizing a slow descent and a strong ascent. Avoid locking your elbows completely at the top of the movement to keep tension in the muscles.
Avoiding Common Form Errors
One of the most frequent errors is the “worm” movement, characterized by the hips sagging toward the floor or the lower back arching. This indicates a failure to engage the core and gluteal muscles. To correct this, focus on bracing your abdominal muscles as if preparing for a punch, and squeeze your glutes tightly before and throughout the movement.
Another common mistake involves flaring the elbows out wide, creating a “T” shape with the body and arms. Flared elbows place strain on the shoulder joint and reduce the activation of the chest muscles. To fix this, consciously drive your elbows backward and tuck them closer to your ribs, maintaining that 45-degree angle relative to your torso.
Craning the neck by looking up or allowing the head to drop down also breaks the straight-line alignment. Keeping the neck in a neutral position, aligned with the rest of the spine, is crucial. Focus your gaze on a spot on the floor a few inches ahead of your hands to help maintain proper head and neck alignment throughout the push-up.
How to Progress Beyond Knee Push-ups
Once you can comfortably perform 10 to 15 repetitions of the knee push-up with perfect form, it is time to implement progressive overload. This means gradually increasing the load or difficulty to challenge your muscles. The next logical step involves transitioning to incline push-ups, which bridge the gap between the knee modification and the full standard push-up.
Incline push-ups are performed with your hands elevated on a stable surface, such as a sturdy bench, box, or the edge of a couch. The higher the surface, the easier the exercise, as less body weight is supported by the arms. As you gain strength, progressively move your hands to a lower surface, which increases the percentage of body weight you are pressing. Aim to practice a push-up variation two to three times per week, allowing adequate rest for muscle recovery before attempting the full floor push-up.