Push Beginner
Rank #02 of 100
Knee Push-Up
A scaled push-up performed from the knees, reducing the load so beginners can master the pressing pattern with full range of motion.
- Equipment
- None
- Focus
- Press the world away
Muscles worked
- Chest
- Triceps
- Front Delts
How to do it well
- 1 Maintain a straight line from knees to head.
- 2 Pad your knees on a mat for comfort.
- 3 Progress by walking the knees back to lengthen the lever.
More push work
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Beginner #01
Standard Push-Up
The cornerstone pressing movement. Lower your chest to the floor and press back up while holding a rigid plank from head to heels.
Chest Triceps Front Delts
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Beginner #03
Incline Push-Up
Hands elevated on a bench or rail. The higher the surface, the easier the press — a clean way to build volume toward full push-ups.
Lower Chest Triceps Front Delts
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Beginner #06
Wide Push-Up
A wider hand placement that emphasizes the chest through a broader stretch at the bottom of each rep.
Chest Front Delts