Knee push-ups

3 × 10-15  ·  Equipment: No equipment

Muscle groups: Chest · Arms

How to do knee push-ups

1. Get on your knees with your hands on the floor shoulder-width apart.
2. Align your body from knees to head in a straight line.
3. Lower your chest toward the floor by bending your elbows close to your body.
4. Keep your core and glutes engaged so your hips do not sag.
5. Press the floor until your arms are extended without fully locking your elbows.
6. Lower as far as you can with control and repeat, keeping your back straight.

Mistakes to avoid

• Avoid letting your hips sag or rise too high; your back must stay neutral.
• Do not flare your elbows too far from your body if you feel shoulder pain.
• Only go as deep as you can while keeping control and a straight back.
• Stop if your wrists hurt; you can hold dumbbells on the floor to relieve them.

Progression

• Start with 10-15 reps and add 2 per week when you finish the last one at controlled speed.
• Lengthen the range by going closer to the floor as you gain strength.
• When you master knee push-ups, progress to the version with legs extended (full push-ups).
• The next step is push-ups with your feet elevated or with a clap at the end.