Knee Push Ups

Beginner Level of Difficulty

The kneeling push-up is a beginner level upper body exercise that targets the chest, shoulders and triceps.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Triceps


Triceps are an often forgotten muscle group. Triceps are located on the opposite side of the biceps at the back of the upper arm. Well strengthened and defined triceps make the arm look bigger and sleeker (reducing the "flabby arm" look).

Exercise Instructions

knee push ups - step 1

Step 1

Start in a kneeling position with your ankles crossed over, your hands under your shoulders and your back flat.

knee push ups - step 2

Step 2

Lower yourself down to the floor until your chest touches the ground.

knee push ups - step 3

Step 3

Press your body back up to the starting position keeping your core engaged throughout the entire range of motion.