Calisthenics
Beginner week

Knee push-up

  • Chest
  • Triceps
  • Shoulders

A push-up with your knees on the floor, so you lift less of your weight.

Knee push-up: arms straight with knees on the floor, then chest lowered towards the floor.
Illustration © DAREBEE (CC BY-NC-ND 4.0)

How to do it

  1. Kneel and put your hands on the floor, a little wider than your shoulders.
  2. Walk your hands forward until your body is straight from knees to head.
  3. Bend your elbows and lower your chest towards the floor.
  4. Push back up until your arms are straight.

Common mistakes

  • Hips stuck up in the air or sagging down. Keep a straight line from knees to head.
  • Elbows flared straight out to the sides. Point them back at about 45 degrees.
  • Only going halfway down. Lower until your chest is a fist's height from the floor.

Easier or harder

Easier

Wall push-up: hands on a wall at chest height, step your feet back, and do the push-up standing.

HarderPush-up

In the plan

Beginner
Intermediate
Not used
Beginner week