What is Knee to Chest Push-Up?

The Knee to Chest Push-Up is a medium-level push variation combining a push-up with a knee tuck to train triceps, chest and core. It increases upper-body power and core stability while demanding coordination and control.

How to Do Knee to Chest Push-Up

  1. Start in plank: Set hands shoulder-width, feet together, body flat from head to heels. Brace your core and keep a neutral spine before beginning the descent.
  2. Lower with control: Inhale and bend elbows to lower chest toward the floor, keeping elbows at a 45-degree angle and maintaining core tension.
  3. Explode upward: Push forcefully through hands to extend elbows and create upward momentum while preparing to drive your legs forward.
  4. Tuck knees: As you clear the ground, quickly bend both knees and draw them toward your chest, keeping hips level and core engaged.
  5. Extend legs back: Quickly straighten your legs back to full plank position, absorbing impact by tightening the core and controlling the landing.
  6. Reset and breathe: Pause briefly in plank, re-establish form and breathe steadily before repeating. Stop if form breaks or you feel sharp pain.

Muscle Groups

Triceps, Chest, Core, Latissimus, Back

Description

Starting position is the same as for regular push-up.

Do the push-up. After completing a single push-up, push your legs away from the ground and bend in knees so they touch your chest. Quickly straighten your legs back.

Land in a push-up position.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Knee to Chest Push-Up?

This exercise develops upper-body power, triceps and chest strength, and core stability. It also improves coordination, explosive control and conditioning without equipment, making it useful for dynamic calisthenics training.

What common mistakes should I avoid?

Avoid hips sagging, flared elbows, and rushing the tuck. Failing to brace the core or control landing increases injury risk; prioritize form and slow progression to reduce strain.

How can I progress or regress this movement?

Regress by performing knee push-ups or slow eccentric push-ups. Progress by increasing reps, adding a clapping tuck, elevating feet, or combining with other plyometric push-up variations for more challenge.