Kneeling push up
The kneeling push up shortens the lever so you can practice the same pattern as the full movement with less load. Use it as a deliberate progression until you own the range of motion and tempo.
Works chest and triceps. Also shoulders.
How to perform
- Kneel and walk your hands forward until your body forms a straight line from knees to head.
- Cross your ankles and lift your feet, or keep shins down. Either works as long as your line stays honest.
- Place hands slightly wider than shoulders.
- Lower your chest with elbows about 45° from your ribs.
- Touch or nearly touch the floor at the bottom.
- Press to full extension and repeat with control.
Mental models
- Use a mat under your knees if needed.
- Match the same cues you will use on the full version.
- Try a 3-second lower to build strength faster.
- Blend in full reps as soon as form stays solid.
Common mistakes
- Knees too far forward, turning it into a shallow arm bend.
- Hips piking up or sagging, breaking the straight line from knees to head.
- Bouncing off the bottom instead of controlling each rep.
