Kneeling Push-Up

oec:kneeling-push-up

A modified push-up performed from the knees that reduces the lifted bodyweight percentage to build upper-body pressing strength and trunk stability.

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Also called: Knee Push-Up, Modified Push-Up, knee push-ups

How to do it

Kneel on an exercise mat with your knees hip-width apart and your feet resting on the floor.
Place your hands flat on the floor slightly wider than shoulder-width, directly under or slightly forward of your shoulders.
Walk your hands out until your body forms a straight line from your head down to your knees, bracing your core and squeezing your glutes.

Lower your chest toward the floor by bending your elbows back at roughly a 45-degree angle to your torso.
Descend with control until your chest touches or hovers just above the floor, maintaining a straight rigid torso.
Press through your palms and extend your elbows to push your body back up to the starting plank position.
Lock out your arms at the top without shrugging your shoulders before beginning the next repetition.

Inhale as you lower your chest toward the floor; exhale forcefully as you press yourself back up.

Piking the hips backward into a quadruped position rather than keeping the hips extended.: Bring your hips forward so a straight diagonal line connects your knees, hips, and shoulders throughout the rep.
Sagging the lower back and letting the belly drop first.: Brace the abdominal wall and squeeze the glutes to prevent lumbar hyperextension.
Flaring the elbows straight out to the sides at 90 degrees.: Tuck the elbows slightly so your upper arms form roughly a 45-degree angle with your torso.

Use an exercise mat or folded towel under the knees to prevent uncomfortable pressure on the patella.

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