Press you can own today
Knee Push-Up
Knees down is not a lesser push-up. It is the press you can keep in a straight line today.
Hunter: I would rather see 8 clean knee reps than 20 worms on your toes. Pride is not a set.
Cues
- Hands under shoulders. Knees on the floor, hips in one line to your shoulders.
- Squeeze glutes so you do not fold at the waist.
- Lower until your chest would touch a fist.
- Elbows about 45 degrees, not flared to 90.
- Push the floor away. Neck stays long.
Setup
Put a mat or a hoodie under your knees. Set the same plank line you would use on your toes. If the line breaks, stop the set. That is the whole standard.
Why this still counts
A knee push-up trains the same press pattern as the floor version. You shortened the lever. You did not skip the work. When 10 reps are quiet, try an incline on a bench. Then the floor. Engine should see the name you actually did.
Dorm or gym
Three sets after your squat. Pair with a row if you have a backpack or a cable. Leave. You do not need a diamond variation because a video had one.
Common misses
Piking the hips into a tent. Letting the chest drop while the hips stay high. Racing through 20 noisy reps. Log the ones that look like a press.
FAQ
When do I switch to the floor?
When 10 knee reps keep the line and you still have two in the tank. Then try 3-5 floor reps. Log both if you mix them.
Log knee push-ups in the free Vitality Engine. Call them what they are so next week is honest.