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The Push Up (Knees) is an upper body exercise that primarily targets the chest but also works the shoulders and triceps. This is a compound exercise which is well suited to beginner lifters.



  • These are a perfect exercise if you struggle with regular push ups



  • Start in a kneeling position and place your hands just wider than shoulder width apart.
  • Slowly bend at the elbows and lower your body until your face is just off the floor. Press back up through your hands back up to the starting position. Keep your abs tensed and your back flat throughout.

Chest Muscle Diagram.

Chest Muscles