Kneeling push up
The kneeling push up shortens the lever so you can practice the same pattern as the full movement with less load. Use it as a deliberate progression until you own the range of motion and tempo.
Chest · Triceps · Shoulders
Instructions
- 1
Kneel and walk your hands forward until your body forms a straight line from knees to head.
- 2
Cross your ankles and lift your feet, or keep shins down. Either works as long as your line stays honest.
- 3
Place hands slightly wider than shoulders.
- 4
Lower your chest with elbows about 45° from your ribs.
- 5
Touch or nearly touch the floor at the bottom.
- 6
Press to full extension and repeat with control.
Helpful Tips
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Use a mat under your knees if needed.
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Match the same cues you will use on the full version.
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Try a 3-second lower to build strength faster.
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Blend in full reps as soon as form stays solid.
Common Mistakes to Avoid
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Knees too far forward, turning it into a shallow arm bend.
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Hips piking up or sagging, breaking the straight line from knees to head.
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Bouncing off the bottom instead of controlling each rep.