Arms, chest & shoulders
Kneeling press-up
A press-up from your knees — the classic way to build towards a full press-up.
Beginner Low impact
How to do it
- Start on your hands and knees, hands slightly wider than your shoulders.
- Walk your hands forward until your body makes a straight line from head to knees.
- Bend your elbows to lower your chest towards the floor.
- Push back up to straight arms.
Form tips
- Keep your hips in line — not piked up.
- Lower slowly, push up with intent.
Common mistakes
- Only bending at the hips.
- Elbows flaring straight out to the sides.
Easier and harder
Make it easier
Use an incline (hands on a step).
Make it harder
Lower more slowly, or try a few full press-ups.
