Chest · Chest press
Knee Push-Up
The Knee Push-Up mainly trains your chest. Also working: triceps, front delts and abs.
Bodyweight
Stable
How to do it
- Knees on a soft surface, hands under your shoulders
- One line from your knees to your head
- Lower your chest to just above the floor
- Press up without sticking your butt out
Coach’s tip
The last step before the full push-up. Once you can do ten clean ones, try your first with straight legs.
Setup
Grip
Hands on the floor, slightly wider than shoulder width
Load
Bodyweight
You need
Nothing extra
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (chest press). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Knee Push-Up work?
Mainly the chest. The triceps, front delts and abs help.
What can I do instead of the Knee Push-Up?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Knee Push-Up in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.