Knee-Assisted Push Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Kneel on a pad and set the hands on the floor a little wider than the shoulders.
- Walk the KNEES back until the body is a straight line from knees to head, with the hips fully extended.
- Lower the chest to the floor keeping the elbows about 45 degrees from the ribs.
- Press back up to a full lockout without letting the hips sag or pike.
FORM TIPS
- The hips stay open. Sitting back toward the heels shortens the lever until there is barely any load left, which is the usual reason this stops carrying over to a full push up.
- Walking the knees further back makes it harder. Hands on a bench, the incline push up, is the other way to scale it and transfers to a floor push up more directly.
TARGET MUSCLES
Primary
- Chest
Secondary
- Triceps
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.