Bent Knee Push Ups

This is an essential exercise for beginners. Some people can´t do a single push up. It´s not a myth, I´ve trained some. This is an easy variation to  gain strength and progress to the full Push Up if you add it to your routine.

This exercise works: pectoralis majordeltoidstriceps, and rectus abdominis.

On the floor on your knees supported by your hands in front of you.

Slowly bend your elbows to where your chest touches or barely touches, the ground.

Keeping the torso rigid and head aligned with your spine, inhale down, exhale up!



32 thoughts on “Bent Knee Push Ups”

      1. Probably planking!! I can do it, but I can’t last a minute yet. I’m getting better though. And I switch between the knee push-ups and the full push-ups – but I’ve noticed, since doing planking, it’s become easier. I’m reasonably good at core exercises because I’ve been doing some form of pilates and yoga on and off since I was 17 🙂

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      2. I was expecting to explain you some easy variation 🙂 You´ve said planking so I´m in trouble 🙂 It´s become easier because pecs and deltoids are involved in a plank. And it works both ways, so your push ups will help with your planks. I´m sure you will do 1:30 soon 🙂

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  1. I love your descriptions. They work together with the image to make it easier. I did this today. Managed to do five repetitions before stopping. I have troubled knees so couldn’t push it further.

    Liked by 1 person

    1. Thank you for your kind words. I´m truly happy that you´ve challenged yourself today. Congrats! Tips for your knees: 1 – try with a towel under your knees, or 2 – extend your lower legs to distribute the weight.

      Liked by 1 person

      1. I was forced to go outside 🙂 It was an excellent punishment for good grades, lol.
        Christmas gifts? balls, shoes and/or your favourite team or player shirt. Am I right?

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