One move
Knee Push-Ups
How to read ahead. Do to go one move at a time.
Knees on the floor, hands just wider than the shoulders, body straight from head to knees. Lower the chest toward the floor and press back up. The hips stay in line — no pike, no sag.
Option. Couch start: hands on a couch or sturdy bench, knees on a cushion, short range. Next: knees on the floor, full range, with a three-second lower. Knees sore? Pad them with a folded towel, or go back to Incline Push-Ups. Iron pumper: full push-ups for the first reps, then drop to the knees to finish the set clean. End the set with a clean rep left. Stop if a wrist, elbow, or shoulder pinches, or the hips sag and the low back takes over.
Stop if. A wrist, elbow, or shoulder pinches, or the knees hurt on the floor.
Show the steps Hide the steps
-
1
Kneel on a mat or folded towel. Place your hands on the floor just wider than the shoulders, fingers forward.
-
2
Walk the hands forward until there is a straight line from head to knees. Feet can stay down or cross at the ankles.
-
3
Brace lightly and squeeze the glutes so the hips stay in line.
-
4
Bend the elbows to about 45 degrees and lower the chest toward the floor with control.
-
5
Press through the hands to straighten the arms. The hips move with the chest, not before or after it.
-
6
Breathe in as you lower, out as you press.
The ladder
Top of the range twice. Then slow it down. Then the next one.
- Wall Push-Ups
- Incline Push-Ups
- Knee Push-Ups You're here.
- Push-Ups