Knee Push-Ups

How to do it

1. Start in a push-up position with your knees on the floor.
2. Place your hands shoulder-width apart on the ground.
3. Keep your body in a straight line from knees to shoulders.
4. Lower your chest toward the floor by bending your elbows.
5. Press through your hands to return to the starting position.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Bench Press, it loads Chest 40 points lower, Front delts 15 points lower, Triceps 10 points lower. It needs Bodyweight where the other uses Barbell + Bench. Compared with the Pike Push-Ups, it loads Side delts 55 points lower, Front delts 50 points lower, Chest 40 points higher.

Other ways to train this

• Barbell Bench Press BarbellBenchIntermediate
• Dumbbell Bench Press DumbbellsBench
• Incline Dumbbell Press DumbbellsBench
• Chest Dips Dip stationIntermediate
• Push-Ups Bodyweight
• Machine Chest Press Machines
• Incline Barbell Press BarbellBenchIntermediate
• Dumbbell Floor Press Dumbbells
• Kettlebell Floor Press Kettlebells
• Decline Push-Ups BodyweightIntermediate
• Cable Chest Press Cable machine
• Smith Machine Bench Press Smith machineBench
• Diamond Push-Ups BodyweightIntermediate
• Incline Push-Ups BodyweightBench
• TRX Chest Press Suspension trainer
• Smith Machine Incline Press Smith machineBench
• Close-Grip Dumbbell Press DumbbellsBenchIntermediate

Other exercises for the Chest

• Pike Push-Ups 20% Bodyweight
• Bench Dips 20% BodyweightBench
• Cable Fly 90% Cable machine
• Pec Deck Fly 90% Machines

Exercise illustrations and data by RepDB (repdb.co), used under licence.