Push up (knees)

Purpose of the exercise

Strength exercise for chest muscles (pectoralis major), anterior shoulders (anterior deltoid), triceps and core stabilisers. Improves upper body compressive strength, develops correct push-up pattern and builds the strength needed for full push-ups. Also effective for teaching correct shoulder blade movement and core control in a more accessible form.

Supplies

• Flat, stable surface
• Mat for comfort under the knees (recommended)
• Sufficient space to lie outstretched
• No further material required

Starting position

1. Start on hands and knees on the ground
2. Place your hands slightly wider than shoulder-width apart on the floor
3. Fingers pointing forward or slightly outwards
4. Place your knees behind you on the ground (about hip width)
5. If necessary, cross your feet in the air or leave them on the ground
6. Keep your body in a straight line from head to knees
7. Tighten your core (do not lower your hips)
8. Shoulders above or just in front of your hands
9. Gaze to the ground (neck neutral)

Implementation

1. Bend your elbows and lower your upper body in a controlled manner
2. Keep your elbows at 45 degrees from your body
3. Descend until your chest almost touches the ground (5-10 cm distance)
4. Keep your body in a straight line from head to knees
5. Push back up through your hands
6. Fully extend your arms
7. Maintain tension in your core (no sagging at hips)
8. Come back to the starting position

Points of interest

• ✓ Keep your body in a straight line from head to knees
• ✓ Tighten your core (no sagging hips)
• ✓ Descend in a controlled manner (2-3 seconds)
• ✓ Keep your elbows relatively close to your body
• ✓ Make full range of motion (chest almost to ground)
• ✓ Breathe in when lowering, out when pushing up
• ✗ Avoid sagging your hips between shoulders and knees
• ✗ Don't let your bottom stick up
• ✗ Don't come halfway up - extend arms fully
• ✗ Don't let your elbows point completely to the side
• ✗ Don't move your head (neck neutral)
• ✗ Don't place your knees too close to your hands (don't make leverage too short)

When this exercise?

This exercise is suitable for beginners who cannot yet perform full push-ups and want to build up to regular push-ups. Ideal as a first step in push-up progression for people starting fitness. Very effective as an intermediate stage between incline push-ups and full push-ups. Perfect for people working on building upper body strength without access to gym equipment. Also valuable in rehabilitation after shoulder injuries as a first step back to full push-ups (in consultation with physiotherapist). Suitable as a finishing exercise after full push-ups when you are exhausted but still want to add volume. Can be used by anyone who wants to learn the movement with less strain. In case of wrist pain or shoulder pain, have it assessed by a physiotherapist first. Focus on perfect form and gradually build up to full push-ups by trying to do more and more repetitions before moving to the full variation.