Chest · Bodyweight
Knee Wide Push-up
How to do the knee wide 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
Perform a knee push-up with your hands placed wider than shoulder-width apart. Lower yourself down, keeping your elbows at an angle, then press back up, engaging your chest.
- 1From a knee plank, lower your chest toward the floor with hands wider than shoulder width so you feel a deep stretch across your chest
- 2Press up by squeezing your chest and triceps, keeping your elbows at about a 45-degree angle
- 3Engage your core and glutes to maintain a straight line from knees to shoulders
Common mistakes
- Don't let your hips sag or your butt stick up; maintain a solid plank
- Avoid flaring your elbows straight out to the sides, which can stress your shoulders
- Don't shrug your shoulders or jut your head forward, keep your neck neutral
Muscles worked
The knee wide 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 wide 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.