Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Chest, back, shoulders and armsLevel 2–3

Knee Push-up

A push-up from your knees. The step between the incline push-up and the full push-up.

Working (red): Chest, back of arms
Helping (amber): Shoulders, stomach
Do: 2 to 3 sets of 8 to 10
Rest: 45 to 60 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Wrist or shoulder pain? Stay with the wall push-up. Put a folded towel under your knees. Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Kneel on a mat with your hands under your shoulders. Hands a little wider than your shoulders. Cross your ankles.
Make a straight line from head to knees. Tighten your stomach and buttocks.
Lower your chest toward the floor. Take 2 seconds. Elbows at about 45 degrees from your body. Breathe in.
Push the floor away. Straighten your arms. Breathe out.

Where your hands and feet go

Feet: Knees on the mat, hip-width apart. Lower legs lifted, ankles crossed if that is comfortable.
Hands: Flat on the floor under your shoulders, a little wider than shoulder-width, fingers pointing forward. They do not move.
Body: One straight line from head to knees. Hips do not stick up.
The movement: Your chest lowers between your hands, elbows at about 45 degrees from your body. Then push the floor away.

Watch out for

Hips sagging. Squeeze your buttocks.
Hips left behind in the air. Move your whole body as one piece.
Elbows flaring straight out.

Make it easier

Go back to the incline push-up.

Make it harder

Lower for 3 seconds. When 10 are easy, try the full push-up.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026