Perform a pushing motion from a kneeling plank to raise and lower your torso, primarily working the chest with assistance from the triceps and shoulders.
How to do the Knee Push Up#
- Kneel and place your hands slightly wider than shoulder-width, then lift so your body forms a straight line from head to knees.
- Engage your core and keep your neck neutral throughout the movement.
- Bend your elbows to lower your chest toward the floor in a controlled manner.
- Press through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Letting the hips sag or rise, breaking the straight line from head to knees.
- Flaring the elbows excessively, which can strain the shoulders.
- Placing the hands too far forward and shifting load off the chest.
- Using only a partial range of motion and not lowering the chest enough.
- Craning or dropping the head instead of keeping a neutral neck.
