Also known as: knee tuck push-up, tuck push-up, plyo tuck push-up, bodyweight tuck pushup

What is Knee to Chest Push-Up?

Knee to Chest Push-Up is a dynamic push exercise that combines a standard push-up with a knee-to-chest tuck, targeting the chest, triceps and core. It’s a medium-level bodyweight move that also recruits lats and upper back while developing explosive control and core stability.

How to Do Knee to Chest Push-Up

  1. Start in plank: Position hands shoulder-width under shoulders, legs straight, core braced, and body in a straight line from head to heels.
  2. Lower with control: Bend elbows to lower chest close to the ground while keeping elbows at about 45 degrees; maintain a tight core and neutral neck.
  3. Explode upward: Push forcefully off the ground to create upward momentum, using chest and triceps while keeping hips aligned with shoulders.
  4. Tuck knees to chest: Drive knees quickly toward your chest while airborne, engaging lower abs; aim for a compact tuck without rounding the lower back.
  5. Extend and land: Straighten legs back out, land softly into high plank with wrists under shoulders; absorb impact through shoulders and core, then repeat.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

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

This exercise builds upper-body strength (chest, triceps), enhances core stability and explosive power, and improves coordination and dynamic control. It also raises heart rate for conditioning and challenges lats and upper-back stability.

What common mistakes should I avoid?

Common faults include flaring elbows, arching the lower back, and tucking hips too late. Other mistakes are landing hard and failing to brace the core. Focus on controlled reps, elbow angle, and a rigid torso to avoid injury.

How can I progress or modify this exercise?

To progress, increase speed, add a clap push-up or weighted vest, or use rings for stability demand. To regress, do incline push-ups, reduce range of motion, or perform knee-assisted tucks until strength and control improve.