Knee push-up

Push-up regression: shorter lever by resting the knees. Teaches the elbow path and chest work without losing the trunk line.

Level

Start

Equipment

No equipment

Measure

reps

Tempo

2-0-1-0 (down, pause, up, pause)

Technique

1. Knees on the floor, hips extended: the line from knees to head is straight.
2. Hands under the shoulders, elbows back.
3. Chest lowers to a few centimeters off the floor.

Common mistakes

• Sitting back onto the heels on the way down: hips must stay extended.
• Range too short: lower until the elbows pass 90 degrees.