Knee Push Up

The knee push up is a regression of the standard push up in which the knees stay on the floor, shortening the lever and reducing the share of bodyweight your arms have to move. It trains the same muscles as the full version, the chest, the triceps and the front deltoids, at a load most beginners can actually control through a full range of motion. That last point is what makes it worth doing properly rather than treating it as an easier substitute: a clean knee push up with the body in one straight line from head to knees builds more strength than a full push up performed with sagging hips and a half range. The core still works here, holding that line against gravity. When you can complete your target repetitions with the chest reaching the floor, move to the full version.