Chest · Bodyweight
Push-up with Knee Taps
How to do the push-up with knee taps, 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 push-up, then tap your knee with the opposite hand at the top. Alternate sides with each rep.
- 1Maintain a strong plank as you lower into the push-up, feeling your chest and triceps working
- 2As you press back up, briefly lift one hand to tap the opposite knee, feeling your core engage to stabilise
- 3Alternate sides and keep your hips level; you should feel the movement in your upper body and abs
Common mistakes
- Don't let your hips sag or pike during the push-up or tap
- Avoid flaring your elbows out to the sides; keep them at a moderate angle
- Don't rush the taps, maintain control and proper form throughout
Muscles worked
The push-up with knee taps 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 push-up with knee taps 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.