Push-up (on knees)
Expert Advice
Maintain proper alignment by keeping your head, spine, and hips in a straight line, and avoid sagging your hips or arching your back.
How-to-do Steps
- Begin on your knees with your hands placed shoulder-width apart on the ground.
- Lower your body towards the ground by bending your elbows, keeping your core tight.
- Push through your hands to return to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Track Push-up (on knees) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Push-up (on knees) primarily targets the Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What does Push-up (on knees) work?
This exercise directly targets your chest, with secondary activation in your shoulders and triceps. It is one of the most popular chest exercises and requires no equipment at all.
Is Push-up (on knees) good for beginners?
Yes. Push-up (on knees) uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Push-up (on knees)?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
