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Strengthbeginner
Push-Up from Knees
A knee push-up reduces the load while still training the pressing muscles and loading the wrists.
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Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 3
- Reps
- 8–12
- Intensity
- RPE 6–7
- Rest
- 60–90 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Hands under shoulders, knees down, straight line from head to knees.
Do this
- Lower with control
- Keep the core braced and hips in line
- Press to full lockout
Avoid this
- Hips piking up or sagging
- Half range
Safety
Maintain a straight torso; don't let the low back arch.