Knee Pseudo Push Ups

Workout Type:

Push

Difficulty Level:

Beginner

Equipment needed:

None

Daniel Flefil

How To Do Knee Pseudo Push Ups

Knee Pseudo Push Ups are a beginner-friendly progression that targets the shoulders, chest, triceps, and core. By leaning your shoulders forward while keeping the knees on the floor, this exercise builds strength for planche-style pushing. Proper form is important because shoulder position and body tension control how much load is placed on the upper body.

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Step-by-Step Guide to Properly Execute Knee Pseudo Push Ups

Starting Position

Begin in a kneeling push up position with your knees on the floor and toes relaxed. Place your hands slightly behind your shoulders with fingers pointing forward or slightly outward. Lean your shoulders forward past your wrists while keeping your arms straight and your core tight.

Lowering Phase

Bend your elbows and lower your chest toward the floor in a controlled manner. Keep your shoulders leaned forward and your elbows close to your body. Maintain a tight core and avoid letting your hips sink or shift back.

Pushing Phase

Press through your palms and straighten your arms to push your body back up. Focus on driving your shoulders upward while keeping the forward lean. Keep tension through your core and glutes throughout the movement.

Finishing Position

Finish at the top with arms fully extended and shoulders still slightly forward of the wrists. Pause briefly while maintaining control before starting the next repetition.

Knee Pseudo Push Ups Workout Plan for All Levels

Beginner: 2 sets of 6–8 reps, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 8–12 reps, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 12–15 reps, 2–3 minutes rest, 4 times per week

What Are The Benefits Of Knee Pseudo Push Ups

• Builds shoulder and triceps strength for planche progressions
• Improves shoulder stability and wrist tolerance
• Strengthens core control during forward-lean pushing

Common Mistakes to Avoid

• Leaning back during the push: Reduces shoulder loading and limits progress
• Flaring elbows too wide: Places stress on the shoulders and reduces control

Similar Exercises To Try For Your Workout

• Pseudo Push Ups
• Pike Push Ups
• Planche Lean Holds

Daniel Flefil

Daniel Flefil is a globally recognized calisthenics coach, athlete, and competition organizer with over 15 years of experience in fitness and 10+ years in calisthenics. As the founder of Beast of the Barz, one of the world’s biggest calisthenics competitions, and co-founder of Calixpert, he has played a major role in shaping the sport.

FAQ About “Knee Pseudo Push Ups”

Is this exercise good for beginners?

Yes, this exercise is good for beginners. Doing it on your knees makes it easier to control your body. It helps you learn how to lean forward and push with your arms safely. This is a good first step before harder push-up movements.

Can I modify it if it's too hard?

Yes, you can modify it if it feels too hard. You can lean forward less or move your hands a little closer to your knees. You can also do fewer reps and rest more between sets. These changes make the exercise easier while still helping you get stronger.

How long will it take to see results?

You may start to feel stronger in about 2 to 4 weeks if you practice often. Your arms and shoulders will feel more stable first. Visible strength changes can take longer and depend on how often you train and rest.

Should I feel it in a specific muscle?

Yes, you should feel it mostly in your shoulders, arms, and chest. You may also feel your core working to keep your body steady. If you feel pain in your wrists or lower back, you should stop and check your form.

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FAQ About “Knee Pseudo Push Ups”

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