Exercise Guide

Push-up On Knees

Pectoralis Major
Triceps, Deltoids
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optional:Fitness Mat
Variations available (17)
Starting PositionExecution

Starting Position

  • lay onto the ground with the stomach side
  • support with body with your almost fully stretched arms
  • the hands are a bit wider than shoulder width apart
  • the fingertips point forwards
  • alternatively you can form a fist to preserve your wrists
  • the elbows point diagonally backwards
  • bend the legs so that the knees also can support your body weight
  • the knees are together and behind your bottom
  • look to the ground

Correct Execution

  • bend your arms into a 90 degree angle
  • hold the back straight (avoid a hollow-back) and stay onto the knees
  • push your body back up again
  • do not push the elbow joints through fully
  • repeat the chest exercise several times
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Pecs, Chest, Strength