Push-up (on knees)
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Body weight
- Körperregion
- Chest
- Typ
- Strength
The push-up (on knees) is a beginner-friendly bodyweight exercise that targets the chest (pectoralis major, sternal head), with assistance from the front deltoids, upper chest, and triceps. Performing the movement from your knees instead of your toes reduces the load, making it an accessible way to build the pushing strength and muscle coordination needed to progress to a full push-up.
Push-up (on knees): So führst du sie aus
- 1Kneel on the floor and place your hands slightly wider than shoulder-width, fingers pointing forward.
- 2Walk your hands forward until your body forms a straight line from your head to your knees, with your hips stacked over or just slightly in front of your knees.
- 3Brace your core and squeeze your glutes so your midsection does not sag toward the floor.
- 4Bend your elbows and lower your chest toward the floor under control, keeping your elbows at roughly a 45° angle to your torso.
- 5Lower until your chest is just above or lightly touches the floor.
- 6Press through your palms to push your body back up until your arms are fully extended.
- 7Reset your brace and repeat for the desired number of reps, then lower your hips to the floor to finish the set.
Technik-Tipps
- Keep your hips in line with your shoulders and knees throughout — do not let them pike up or sag down.
- Tuck your elbows at roughly 45° rather than flaring them straight out to the sides to protect your shoulder joints.
- Keep your wrists stacked directly under your shoulders so the load travels through your forearms, not your wrists.
- Move at a controlled tempo, especially on the way down, to build strength through the full range of motion.
- Focus on feeling your chest do the work — if your arms fatigue first, your elbows may be too far forward.
Häufige Fehler
- Letting the hips sag toward the floor, which collapses core tension and places unnecessary stress on the lower back.
- Piking the hips up in the air, which shifts the work away from the chest and makes the movement easier than it should be.
- Flaring the elbows straight out to 90°, which stresses the shoulder joint and reduces chest activation.
- Not lowering the chest all the way to the floor, which limits the range of motion and reduces the training stimulus.
- Placing the hands too far forward of the shoulders, which turns the exercise into more of a triceps movement and strains the wrists.
Häufig gestellte Fragen
Is the knee push-up good for beginners?
Yes. Dropping to your knees reduces the percentage of your body weight you have to push, making the movement achievable for people who cannot yet complete a full push-up with good form. It trains the same muscles — pectoralis major, front deltoids, and triceps — so strength built here transfers directly to the full version.
How do I progress from knee push-ups to full push-ups?
Work up to 3 sets of 15–20 clean knee push-ups before attempting the full version. Then try incline push-ups (hands elevated on a bench or step) as a mid-point, and gradually lower the incline over time until you can press from the floor with straight legs.
What muscles does the knee push-up work?
The primary mover is the pectoralis major (sternal head, the lower-chest fibers). The anterior deltoid, clavicular head of the pectoralis major, and triceps brachii all assist with the pressing motion.
Are knee push-ups too easy to build real strength?
They are not too easy if they challenge you. If you can breeze through more than 20 reps with perfect form, it is time to progress to an incline or full push-up. Until then, they are a legitimate strength exercise.
How many knee push-ups should I do per set?
Aim for 2–4 sets of 8–15 reps to start. Once you reach 3 sets of 15 reps with full range of motion and no form breakdown, move on to a harder variation.
