Knee Assisted Push-Up 101 Video Tutorial
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Overview
The Knee-Assisted Push-Up is a beginner-friendly variation of the traditional push-up that reduces intensity by using the knees as a support base. It allows beginners, those recovering from injury, or those developing strength to train the chest, shoulders, and triceps with less resistance. It’s an ideal transitional movement for building the strength necessary to perform full push-ups and is often used in rehabilitation, warm-ups, or deload periods.
How to Perform
Position Hands: Get on all fours, then place your hands shoulder-width apart on the floor.
Drop Knees: Bring your knees to the floor and shift your weight forward so your body forms a straight line from head to knees.
Lower Down: Inhale and bend your elbows to lower your chest toward the floor.
Push Back Up: Exhale as you push back to the starting position.
Repeat: Maintain a flat back and tight core throughout all reps.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a straight line from knees to head.
Avoid sticking your butt up or letting your hips sag.
Use full range of motion for best results.
Keep your core slightly engaged for spinal support.
Inhale on the way down, exhale on the push.
Elbows should be angled around 45° from your sides.
Keep wrists directly under shoulders.
Perform reps slowly and with control.
Don’t collapse your chest or rush the reps.
Use a soft surface if your knees are sensitive.
How Not to Perform
Don’t arch or sag your lower back.
Don’t flare elbows wide.
Avoid partial reps—go through full range.
Don’t lift your head—keep it aligned.
Don’t bounce off the ground.
Avoid disengaging your core.
Don’t place hands too far forward.
Don’t rush—control the tempo.
Don’t let shoulders round forward.
Don’t skip warm-up for upper body.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
