The Bodyweight Knee Push Ups is a beginner-friendly bodyweight strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentBodyweight
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Bodyweight Knee Push Ups
Start on all fours with hands placed slightly wider than shoulder width on the floor.
Walk your hands forward and lower your hips so your body forms a straight line from head to knees.
Brace your core, squeeze your glutes, and pull your shoulder blades back and down.
Lower your chest toward the floor under control with elbows tracked at about 45 degrees from your torso.
Pause briefly with your chest just above the floor, keeping full-body tension throughout.
Press back up through the palms until your arms lock out, then reset for the next rep.
02 The payoff
Why it earns its spot
Builds chest and triceps strength at a beginner-friendly load.
Teaches clean push-up mechanics before progressing to full push-ups.
Trains the upper body anywhere with no equipment.
03 Don't do this
Common mistakes
Letting the hips pike up so the body bends at the waist, which removes most of the chest work.
Flaring the elbows out to 90 degrees, which strains the front shoulders and reduces chest engagement.
Cutting the depth short and bouncing off a partial range, which kills the strength carryover.
Sitting the hips back toward the heels — turns a push-up into a half-rep stretch.
EGON Put it on record
Track it in EGON.
Log every set of the Bodyweight Knee Push Ups, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
