Bodyweight Knee Push Ups
- Beginner
- Bodyweight
The knee push-up is the first stop on the push-up progression ladder. By dropping to the knees, it cuts the load enough that beginners can train the push pattern with clean mechanics instead of grinding out half reps from the floor. It still works the chest, triceps, and front shoulders — just at a load most new lifters can actually handle for real sets.
How to do the Bodyweight Knee Push Ups
- Start on all fours with hands placed slightly wider than shoulder width on the floor.
- Walk your hands forward and lower your hips so your body forms a straight line from head to knees.
- Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
- Lower your chest toward the floor under control with elbows tracked at about 45 degrees from your torso.
- Pause briefly with your chest just above the floor, keeping full-body tension throughout.
- Press back up through the palms until your arms lock out, then reset for the next rep.
Muscles worked
- Primary:
- Chest
- Secondary:
- Triceps
Why train it
- Builds chest and triceps strength at a beginner-friendly load.
- Teaches clean push-up mechanics before progressing to full push-ups.
- Trains the upper body anywhere with no equipment.
Common mistakes
- Letting the hips pike up so the body bends at the waist, which removes most of the chest work.
- Flaring the elbows out to 90 degrees, which strains the front shoulders and reduces chest engagement.
- Cutting the depth short and bouncing off a partial range, which kills the strength carryover.
- Sitting the hips back toward the heels — turns a push-up into a half-rep stretch.
Frequently asked questions
What muscles do Bodyweight Knee Push Ups work?
Bodyweight Knee Push Ups train the chest as the main target. Expect the triceps to take some of the load as well.
What equipment do I need for Bodyweight Knee Push Ups?
None. Bodyweight Knee Push Ups are a bodyweight movement, so your own weight is the resistance and floor space is the only requirement.
Are Bodyweight Knee Push Ups suitable for beginners?
Yes. Bodyweight Knee Push Ups are rated beginner: you are the load, so there is no weight to get wrong. Add reps or time only once the position holds from the first of them to the last.
Can I do Bodyweight Knee Push Ups at home?
Yes, anywhere. There is nothing to buy and nothing to set up, which makes Bodyweight Knee Push Ups one of the movements worth keeping for days you never reach a gym.
How many sets and reps of Bodyweight Knee Push Ups should I do?
Three to four sets taken within a rep or two of failure. There is no weight to add here, so progress by slowing the lowering phase, pausing at the hardest point, or moving to a harder variation once you can clear 15 clean reps.
What are good alternatives to Bodyweight Knee Push Ups?
Cable Bench Press, Decline Machine Chest Press, and Dumbbell Bench Press train the same primary muscles as Bodyweight Knee Push Ups. Pick whichever one matches the equipment in front of you.