Push-up (on knees)
Expert Advice
Maintain proper alignment by keeping your head, spine, and hips in a straight line, and avoid sagging your hips or arching your back.
How-to-do Steps
- Begin on your knees with your hands placed shoulder-width apart on the ground.
- Lower your body towards the ground by bending your elbows, keeping your core tight.
- Push through your hands to return to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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Muscles Worked
Push-up (on knees) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Push-up (on knees) work?
Push-up (on knees) primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Push-up (on knees)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Push-up (on knees) suitable for beginners?
Yes, Push-up (on knees) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
