Push-up (knee chest)
Start in a kneeling position with your hands placed slightly wider than shoulder-width apart on the floor.
Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line from your knees to your head.
- Lower your chest towards the floor.
- Push through your hands to return to the starting position.
- Repeat for the desired number of repetitions.
How to perform the Push-up (knee chest)
- Set up. Set up in a stable, balanced starting position appropriate for the Push-up (knee chest) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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