Exercise library
Chest
Knee Push-Up
No equipment needed
- Primary muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Bodyweight
- Movement pattern
- Horizontal push
- Role in a program
- Primary
How to do it
Kneel and place your hands slightly wider than shoulders, keeping a straight line from knees to head. Lower your chest toward the floor, then press back up. Dropping to the knees reduces load, making it a beginner-friendly push-up regression.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Archer Push-UpBodyweightHorizontal push
- Chest DipBodyweightHorizontal push
- Clap Push-UpBodyweightHorizontal push
- Decline Push-UpBodyweightHorizontal push
- Incline Push-UpBodyweightHorizontal push
- Push-UpBodyweightHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: