How To Do Knee Pushups

Knee Pushups Exercise

Knee Pushups are a unique variation of the standard pushup in that the exercise primarily focuses on the triceps muscles instead of the chest muscles.

This is because bracing the knees against the floor raises the angle of the upper body slightly higher and transfers most of the work to your triceps. The closer hand spacing further accentuates the involvement of the triceps.

Knee Pushups are a good way to finish out a triceps training session. Focus on keeping constant tension on the triceps and use high reps.

Knee Pushups How To

  • Assume the top position of the standard pushup but keep your knees on the floor. Your knees should be placed behind your buttocks not tucked in so that your upper body can still maintain a flat position.
  • Your hands should be positioned in line with your shoulders but spaced a bit closer to transfer the focus on the triceps. Make sure to keep your elbows tucked in to your lats to avoid elbow flaring.
  • Inhale then bring your body down under control until your chest almost touches the floor.
  • Exhale then push back up to the starting position. That is one rep.
  • Repeat the movement until you have completed the desired number of reps.

Form and Technique

Don’t lock out your elbows at the top of the movement in order to maintain constant tension on your triceps.

Only go as low as you possibly can without rounding your shoulders inward. Shoulder rotation places your rotator cuff in a vulnerable position.

Variations: Push Ups, Triangle Push Ups

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Knee Pushups