How to do the Knee Push-Up
Step by step
- Kneel and place your hands a bit wider than your shoulders on the floor.
- Walk your hands forward so your body is a straight line from knees to head.
- Bend your elbows and lower your chest toward the floor, leading with the chest.
- Press back up until your arms are straight, keeping your hips from sagging.
The thing people get wrong
Keep a straight line from knees to head - do not let your hips pike up or sag, which is the easy way to fake the range of motion.
Coaching cue
Lower until your chest is about a fist off the floor, not just a few inches down.
Make it easier or harder
- Easier: Do it with your hands on a bench or step instead of the floor.
- Harder: Come off your knees for the lowering half of each rep.
Muscles worked
- Primary: Chest, Triceps
- Secondary: Front delts, Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.