Knee push-up

Chesteasyrepsno equipment

A push-up with the knees as the rear support: hands on the floor, knees on the floor, and the body straight from knees to head; the elbows bend to lower the chest toward the floor and press back up.

How to do it

1. Kneel on a mat, hands flat on the floor slightly wider than the shoulders and in line with the chest; walk the hands forward until the hips are extended (not sitting back toward the heels).
2. Knees on the floor, lower legs lifted with the feet in the air (ankles may be crossed); straight line from knees through hips and shoulders to head.
3. Bend the elbows to about 90 degrees, elbows angled back roughly 45 degrees from the body, lowering the chest to just above the floor.
4. Press back to straight arms; the knees stay as the pivot, the hips stay in line (no bending at the hips).

Muscles worked

deltoidi, addominali, pettorali, tricipiti