Floor Pushups on Knees
Classic beginner push-up progression that builds pressing strength with reduced load.
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Start on the knees with hands under the shoulders.
- Lower the chest toward the floor while keeping a straight line from knees to head.
- Press back up to the starting position.
- Keep the core engaged.
- Repeat for desired reps.
Coaching tips
Benefits
Classic beginner push-up progression that builds pressing strength with reduced load.
Common mistakes
Avoid letting the hips sag or piking the hips up.
Make it harder
Move to full toe push-ups.
Make it easier
Elevate the hands on a surface.
Breathing
Exhale as you press, 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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