Knee Push Up

Muscles Knee Push Up Works

Muscles used

• Pecslarge chest muscles covering the front of the chest
• Tricepsback of the upper arms
• Front deltsfront of the shoulders
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit
• Rectus abdominisThe six-pack muscles on the front of your abs, from lower chest to pelvis

Main muscleWith your knees on the floor, press the floor away and lift your upper body. The main muscle driving this movement is your pecs. Your pecs bring your upper arms toward your body and help press you away from the floor.

Supporting musclesYour triceps help straighten your elbows, your front delts assist the press, and your serratus helps your shoulder blades move smoothly and stay stable.

How it should feelAs you lower, your chest should stretch. As you press up, your chest should squeeze inward and your upper body should rise as one solid unit.

Signs you're offIf your hips sag or you drop your head toward the floor first, your core and neck position are breaking down. If your shoulders shrug, your neck may be doing too much.

Remember thisKeep a straight line from your head to your knees and press the floor away with your chest.

Setting Up for Knee Push Up

Setup orderPlace a mat wide enough for your hands and knees

• Mat

  Set it like thisPlace a mat wide enough for both your hands and knees.

  How to checkMake sure both your hands and knees can stay on the mat, and the mat does not slide.

Watch out forAvoid using a mat that is too small or slippery.

Stance for Knee Push Up

Foot widthPlace your hands a little wider than shoulder-width, and place both knees on the floor.

Where your weight goesPress evenly through both hands and both knees.

Upper body positionPlace your hands under your shoulders and keep your knees on the floor.

Why it mattersIf your hand or knee position is unstable, your shoulders or lower back may take more stress than your chest.

How to Grip for Knee Push Up

Grip typePoint your fingers forward and place your whole palms on the floor.

Grip widthPlace your hands about shoulder-width apart, with both hands aligned on the same line.

How hard to gripSpread your fingers and keep your whole palms on the floor, with the backs of your hands in line with your forearms.

The Key Point for Knee Push Up

Keep a straight line from your knees to your head, and slowly lower yourself until your chest is close to the floor.

Think of it like thisLike a long board from the knees to the head

Before the fixMy hips sag or stick out, and only my arms get tired first.

After the fixThe torso does not shake, and the chest and arms stand together.