Knee Pushups
Description
Knee pushups are a beginner-friendly variation of the standard pushup. Begin by positioning yourself on your hands and knees with your palms placed shoulder-width apart. Keep your body in a straight line from your head to your knees. Lower your chest towards the floor by bending your elbows while keeping them tucked close to your body. Press back up to the starting position. This exercise helps build strength in the chest, shoulders, and triceps while reducing the load typically placed on the core and lower body.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Pectoralis Major
Deltoid (Anterior)
Triceps Brachii
Body Areas
Shoulders
Arms
Progressions
The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.
Dynamic
Beginner
Last updated: 12/3/2025