Chest · Bodyweight
Knee Push-up
How to do the knee push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Start in a push-up position with knees on the ground. Lower your chest to the floor while keeping your elbows tucked, then press back up, engaging your chest and triceps.
- 1Feel your chest and triceps working even though your knees are on the ground
- 2Maintain a straight line from your knees to your head
- 3Engage your core to prevent sagging
Common mistakes
- Don't let your hips drop or stick up
- Avoid flaring your elbows excessively
- Don't jut your head forward, keep your neck neutral
Muscles worked
The knee push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the knee push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed April 2026.