Knee Wide Push Ups

Workout Type:

Push

Difficulty Level:

Beginner

Equipment needed:

Floor

Daniel Flefil

How To Do Knee Wide Push Ups

Knee wide push ups are a modified version of the wide push up, designed to target the chest, shoulders, and triceps while providing support through the knees. This exercise is great for beginners as it allows for a wider grip, which can help in engaging the chest muscles more effectively.

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

Starting Position

Begin by kneeling on the floor with your knees hip-width apart. Place your hands on the ground wider than shoulder-width, ensuring your fingers are pointing forward. Keep your body in a straight line from your head to your knees.

Lowering Phase

Bend your elbows and lower your chest towards the ground while keeping your elbows at a 45-degree angle from your body. Focus on maintaining a straight line from your head to your knees throughout the movement.

Pushing Phase

Push through your palms to raise your body back to the starting position. Ensure that your core is engaged to maintain stability and prevent sagging in your lower back.

Finishing Position

At the top of the movement, pause briefly before lowering again. Repeat the movement while maintaining proper form, ensuring your body remains aligned and your grip stays wide.

Knee Wide Push Ups Workout Plan for All Levels

Beginner: 3 sets of 5-8 reps, 1 minute rest, 2-3 times per week
Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week
Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week

What Are The Benefits Of Knee Wide Push Ups

Strengthens the chest, shoulders, and triceps
Improves upper body stability and control
Increases muscular endurance
Prepares for more advanced push-up variations

Common Mistakes to Avoid

Letting the hips sag: Keep your body in a straight line from head to knees.
Narrow grip: Ensure your hands are wider than shoulder-width to target the chest effectively.
Rushing the movement: Perform each rep slowly and with control to maintain form.

Similar Exercises To Try For Your Workout.

Incline Push Ups

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 Wide Push Ups

How many knee wide push ups should I do per set?

10-15 reps, 3-4 sets. Place your hands about 1.5x shoulder-width apart. The wider grip emphasizes the chest more than standard push-ups. If you can do 15 easily, progress to full wide push-ups with straight legs.

What's the difference between knee wide push ups and regular knee push ups?

Hand spacing and muscle emphasis. Wide push-ups shift more load to the chest and reduce tricep involvement. Regular width targets chest, shoulders, and triceps more evenly. I use wide variations specifically for athletes who need more chest development.

Why do my shoulders hurt during knee wide push ups?

You're probably going too wide. Hands at 1.5x shoulder-width is enough. Going wider than that impinges the shoulder joint. Also keep your elbows at about 60 degrees from your body, not straight out to the sides. That protects the shoulders.

Are knee wide push ups good for building chest strength?

Better than regular knee push-ups for chest specifically. The wider grip puts the chest in a more stretched position at the bottom, which increases the muscle-building stimulus. Combine them with narrow push-ups for complete chest development.

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FAQ About Knee Wide Push Ups

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