Knee Push-Up

Learn how to do Knee Push-Up with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 4 Chest TricepsShouldersDeep Core No equipment

Knee Push-Up is a No equipment exercise that primarily targets the Chest, with secondary activation of the Triceps, Shoulders, Deep Core. It has a MET value of 4, meaning a 70 kg person burns approximately 140 kcal in a 30-minute session.

How to Do Knee Push-Up

How to perform this exercise correctly

1 - Kneel down, feet raised, and place your hands flat on the floor in a push-up position.

Nice, you're in the starting position

2 - Now, slowly lower yourself by bending your elbows until your chest barely touches the floor.

3 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleChest

Secondary muscleTriceps

Secondary muscleShoulders

Secondary muscleAbs

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

140 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Knee Push-Up

Type: No equipment exercise
Primary muscle: Chest
Secondary muscles: Triceps, Shoulders, Deep Core
MET value: 4
Calories (30 min, 70 kg): ≈ 140 cal
Video quality: 4K with male and female demonstrations

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FAQ: Knee Push-Up

What muscles does Knee Push-Up work?

Knee Push-Up primarily targets the Chest, with secondary engagement of the Triceps, Shoulders, Deep Core.

How do you do Knee Push-Up correctly?

How to perform this exercise correctly 1 - Kneel down, feet raised, and place your hands flat on the floor in a push-up position. Nice, you're in the

Is Knee Push-Up good for beginners?

Knee Push-Up has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Knee Push-Up?

Knee Push-Up requires: No equipment.

What are the benefits of Knee Push-Up?

Knee Push-Up strengthens the Chest, engages the Triceps and Shoulders and Deep Core, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Knee Push-Up?

Similar exercises to Knee Push-Up include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Knee Push-Up better than Alternating Incline Dumbbell Press?

Both Knee Push-Up and Alternating Incline Dumbbell Press target the Chest. Knee Push-Up uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.