Knee Push Up (Modified Push Up)

How to do the Knee Push Up (Modified Push Up)

Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching the ground extend your arms until your arms come close to locking out. Lower until 4 inches from the ground. Repeat

Spotter Information:
A spotter can be used for motivation

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltoids
  • Pectoralis Major
  • Arms
  • Shoulder

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
26.8 lbs11.2 42.1 lbs

What is a good starting weight?

Based on an average weight lifted of 26.8 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 13 lbs and aim for 12-15 reps.


Workouts Plans with Knee Push Up (Modified Push Up)

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.