# Push Up (Knees)

> A push-up from your knees that trains the chest, shoulders and triceps at a lighter load.

Page: https://fitnessie.app/exercises/knee-push-up/
Type: Bodyweight · Push
Demo video: https://fitnessie.app/demos/push-up-knees/e90c3200e77f78e2.mp4

## How to do it

1. Kneel on the floor and place your hands slightly wider than your shoulders, knees comfortably apart.
2. Make a straight line from your knees to your head.
3. Lower your chest until it nearly touches the floor, elbows about 45 degrees from your body.
4. Press back up to straight arms.

## Key cues

- Straight line from knees to head
- Hands slightly wider than shoulders
- Elbows angled back, not flared out
- Lower until your chest nearly touches

## Common mistakes

- Letting the hips sag or pike up
- Flaring the elbows straight out to the sides
- Stopping well short of the floor
- Dropping the head or craning the neck

## Muscles worked

- Primary: Chest and front delts
- Secondary: Triceps and abs

## Equipment

None.

## Variations

- [Push Up](https://fitnessie.app/exercises/push-up/)

## References

- [NASM: Modified Push-Up](https://www.nasm.org/resource-center/exercise-library/modified-push-up)
- [StrengthLog: Kneeling Push-Up](https://www.strengthlog.com/kneeling-push-up/)