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how to do kneeling push-ups

Resting on your knees removes a good part of your bodyweight from your arms, which makes a full chest, shoulder and triceps workout possible even before your first real push-up. Kneeling push-ups teach the same body line and elbow path as the standard version, so the strength carries over directly. They suit beginners and anyone who can hold a plank but not lower from one with control. Once you can do 15 clean reps with your chest reaching the floor, start mixing in full push-ups, even if only one or two.

▶ watch kneeling push-ups on the dedicated video page

primary muscleschest, triceps
also worksfront delts
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Start on your hands and knees with your hands slightly wider than shoulder-width apart.
  2. Keep a straight line from your head to your knees, engaging your core.
  3. Lower your chest toward the floor by bending your elbows.
  4. Push back up to the starting position.

how much: Start with 3 sets of 6–8 reps, and add reps before slowing the lowering to 3 seconds.

form tips from the wandelbar coaches

  • Keep a straight line from ear to knee, with your seat in line rather than piked up.
  • Point your elbows back at about 45 degrees, forming an arrow shape with your body.
  • Push the floor away at the top until your shoulder blades spread slightly apart.

common mistakes

  • Hips staying bent while only the chest dips — squeeze your glutes to bring thighs and torso into one line.
  • Stopping halfway down — lower until your chest is a fist's height from the floor, even if you do fewer reps.
  • Dropping your head toward the floor first — look slightly ahead of your hands so your chest leads.

make it easier or harder

easier
Do incline push-ups with your hands on a kitchen counter or sturdy table.
harder
Lower yourself from a full plank for a slow count of three, then drop to your knees to push back up.
kneeling push-ups at the bottom: chest near floor, straight line from head to knees
kneeling push-ups — correct starting position

similar bodyweight exercises

push-ups low position: chest just above the floor, body straight from head to heels push-ups diamond push-ups at the bottom: chest above diamond-shaped hands, elbows tucked back diamond push-ups cobra pose: lying face down, chest lifted on straight arms, hips on floor cobra pose tricep dips on a chair: hips lowered, elbows bent to 90 degrees, legs extended tricep dips wide push-ups at the bottom: hands set wide, chest just above the floor wide push-ups burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees

never wonder what to train next

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