Which muscles does the knee push up work?

The knee push up mainly works your chest. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the knee push up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Knee Push Up: how to do it and muscles worked

The knee push up mainly works your chest, with help from your triceps. You need bodyweight (no equipment).

Muscles worked

Main

Chest

Helping

Triceps

How to do the knee push up

1
Kneel on a mat and place your hands slightly wider than shoulders. Walk your hands forward until your body makes a straight line from your knees to your head.
2
Lower your chest toward the floor, elbows at about 45 degrees. Push back up until your arms are straight, keeping your hips in line.
3
Breathe in as you go down and out as you push up. Squeeze your glutes and abs so your hips do not sag.

Form tip: Do not bend at the hips; keep a straight line from knees to head, and progress to full push ups when ready.

Common questions

Which muscles does the knee push up work?: The knee push up mainly works your chest. It also involves your triceps.
What equipment do I need for the knee push up?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the knee push up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.