Knee Push Up vs Lay Down Push-up
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 656. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Lay Down Push-up and pick the one that fits your Chest workout.
Knee Push Up vs Lay Down Push-up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 656 for Lay Down Push-up.
What most people do isn't always what fits you. Knee Push Up and Lay Down Push-up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Knee Push Up and Lay Down Push-up Differ
| What differs | Knee Push Up | Lay Down Push-up |
|---|---|---|
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 656 sessions |
How to Do Knee Push Up
Knee Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Knee Push Up guide with alternatives and benefits, see the Knee Push Up exercise guide.
How to Do Lay Down Push-up
Lay Down Push-up Muscles Worked: Chest
Form
- 1. Lie on the floor with your hands under your shoulders.
- 2. Extend your arms and lift your body.
- 3. Slowly return to the original position.
Coach's Tips
- Keep your upper body straight when doing push-up plus.
For a full Lay Down Push-up guide with alternatives and benefits, see the Lay Down Push-up exercise guide.
Frequently Asked Questions
Which is better for Chest, Knee Push Up or Lay Down Push-up?
Planfit users log Knee Push Up more often — 2,891 sessions against 656 for Lay Down Push-up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Knee Push Up and Lay Down Push-up need?
Knee Push Up needs bodyweight only, and Lay Down Push-up needs bodyweight only.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Lay Down Push-up once your form holds up.
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