Bodyweight Press Up with Knee Tuck
Combines a push-up with a knee tuck for upper-body pressing strength and core engagement.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest & core. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Start in a high plank position.
- Lower into a push-up.
- As you press up, drive one or both knees toward the chest in a tuck.
- Extend back to plank and repeat.
- Keep the core braced throughout.
Coaching tips
Benefits
Combines a push-up with a knee tuck for upper-body pressing strength and core engagement.
Common mistakes
Avoid letting the hips sag or rushing the tuck.
Make it harder
Slow the tempo or add a pause at the top of the tuck.
Make it easier
Perform regular push-ups or elevate the hands.
Breathing
Exhale as you press and tuck, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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