SahiKasratसही कसरत
हिंदी

Knee Push-up

  • 🙌 No equipment
  • At home / At the gym
  • Beginner

A push-up on the floor with your knees down. The step before a full push-up.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Kneel on a mat or folded towel. Place your palms on the floor, a little wider than your shoulders.
  2. Move your hands forward so your body is in a straight line from head to knees.
  3. Keeping your elbows at a slight angle (about 45°) from your body, lower your chest close to the floor.
  4. Push the floor away to come back up.

Breathing: Breathe in as you lower, breathe out as you push up.

How much to start with: 2–3 sets × 8–12 reps

❌ Common mistakes

  • Pushing your hips up (bending at the middle).
  • Flaring your elbows straight out.
  • Letting your neck hang — look at the floor just ahead of your hands.

⚠️ Safety

  • Put a mat or folded towel under your knees. Stop if your wrists hurt.

Muscles worked

Main: Chest

Also works: Triceps, Shoulders, Abs

Easier versionIncline Push-up (Table / Bed / Bench)Next step (a bit harder)Push-up

More ways to train Chest

Wall Push-up The easiest form of push-up — all you need is a wall. The best place to start if you are completely new.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Dumbbell Floor Press A chest exercise lying on the floor with dumbbells. The floor stops your elbows, so it is safe even without a bench.
  • 🏋️ Dumbbells
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  • Beginner
 Chest Press Machine The easiest chest machine for gym beginners. The machine guides the path, so you don't need to worry about balance.
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 Barbell Bench Press The most famous gym chest exercise. Do it only after you are comfortable with machines or dumbbells, and always with a spotter (someone to help).
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience