Shoulders
Knee Push-Ups
A foundational upper-body movement designed to build pressing strength and shoulder stability with controlled volume.
How to perform.
Follow the sequence — setup is half the lift.
Begin on all fours with your hands placed slightly wider than shoulder-width apart and your knees resting on the floor.
Shift your weight forward until your shoulders, hips, and knees form a straight diagonal line.
Engage your core and lower your torso toward the ground by bending your elbows at a 45-degree angle from your body.
Continue lowering until your chest is just a few inches above the floor while maintaining a neutral neck position.
Press through your palms to return to the starting position by fully extending your arms without locking your elbows.
Maintain a rigid torso throughout the entire range of motion to ensure the force is distributed across the target muscles.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the lower back to sag toward the floor.
- Flaring the elbows out wide like a capital T.
- Leading with the chin rather than lowering the entire chest.
- Placing hands too far forward of the shoulder line.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.