Knee Push-Up
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Kneel and place your hands under your shoulders, slightly wider than them.
- Walk the knees back until you hold a straight line from knees to head.
- Cross your ankles and brace your midsection.
- Lower until your chest touches the floor, elbows at about 45 degrees.
- Press back to lockout. Build here until you can hold full push-ups.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Straight line from knees to head
- Chest to the floor - build to full push-ups
Logging it
IronPack suggests working in the 10 to 20 rep range, progressing in 2.5 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the knee push-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.