What is Negative Knee Push Up?
A Negative Knee Push Up is an easy, controlled push-up variation performed from the knees that emphasizes the lowering (eccentric) phase. It primarily targets the chest, triceps, shoulders and upper back while reinforcing core and hip stability. Difficulty: Easy — ideal for beginners building push strength.
How to Do Negative Knee Push Up
- Kneel and set hands: Kneel with feet together and hands shoulder-width; assume a posterior pelvic tilt, squeeze glutes, and keep a straight line from shoulders to knees.
- Create full tension: Grip the floor, brace your core, and pull your armpits down; maintain total-body tension to prevent hip sag or lower-back arching.
- Lower slowly: Bend elbows close to your sides and lower your chest to the floor in a controlled 3–5 second descent, breathing steadily throughout.
- Light touch and hold: Gently touch the chest to the floor while keeping tension; pause briefly without collapsing to protect shoulders and maintain control.
- Return safely: Use your hands and knees to assist returning to start or reset by pressing with legs; reset form before repeating the next repetition.
Muscle Groups
Triceps, Chest, Shoulders, Back
Description
Start from a kneeling push up position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes.Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.
Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement until your body contacts with the ground.
Push back to the starting position with a help of your body. Repeat for the required amount of repetitions.
Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group
Push
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Negative Knee Push Up (current)
- Negative Push Up
- Knee Push-Up
- Incline Push Up
- Push Up
- Uchi Mata Push-Up
- Band Resisted Push Up
Frequently Asked Questions
What are the benefits of Negative Knee Push Ups?
Negative Knee Push Ups build eccentric strength in the chest, triceps and shoulders, improve control and joint stability, and teach proper push mechanics. They’re low-impact and suitable for beginners progressing toward full push-ups.
What common mistakes should I avoid?
Avoid flaring elbows, allowing hips to sag, arching the lower back, and lowering too quickly. Keep elbows tucked, maintain posterior pelvic tilt, and control the descent to reduce injury risk.
How can I progress or find alternatives?
Progress by increasing time under tension, then try knee push-ups with concentric effort, incline push-ups, or eccentric push-ups from toes. Alternatives include wall push-ups and assisted band push-ups for gradual strength gains.