Knee-supported push-up

Resting on your knees shortens the distance between your two supports. This lets you practise lowering the chest all the way without the load of a full push-up.

Level

Start

Equipment

No equipment

Measure

reps

Tempo

2-0-1-0 (down, pause, up, pause)

Technique

1. Kneel on a mat and walk your hands forward until your knees, hips and shoulders form a slope.
2. Bend your elbows and carry your hips forward and down with your chest. Press back along the same path.

Common mistakes

• Folding at the hips leaves most of the weight on the knees. Shift your chest over your hands before the next rep.