Knee Pushups Wide
Also called wide-grip knee push-up, wide modified push-up
Quick answer
The wide knee push-up is a push-up done from your knees with your hands placed wider than your shoulders, lowering your chest toward the floor and pressing back up. It mainly works the chest, with the shoulders, triceps and abs assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Knee Pushups Wide
- 1
Begin by placing your arms wide on either side of your chest. You can vary the distance depending on how difficult you want the motion to be. Your legs should be bent with your knees touching the floor. This is your starting position.
- 2
Lower your body down until your chest almost touches the ground. Your body should remain straight as you go down.
- 3
After a brief pause, slowly return to the starting position.
Form cues
- Place your hands about one and a half times shoulder width, fingers pointing forward.
- Keep a straight line from your knees through your hips to your head.
- Lower your chest between your hands until it is just above the floor.
- Keep your elbows roughly over your wrists at the bottom.
- Pad your knees with a mat and keep your feet relaxed or crossed.
Breathing: Breathe in as you lower your chest toward the floor; breathe out as you press back up to straight arms.
Common Knee Pushups Wide mistakes
Hips bent so your bottom sticks up
Squeeze your glutes and move your hips forward until your thighs and torso form one straight line.
Hands placed so wide the reps get tiny
Bring your hands in until you can lower your chest close to the floor without shoulder discomfort.
Knees too close to the hands
Walk your knees back so you are on a long, straight line rather than a folded position.
Head dropping toward the floor first
Look at the floor slightly ahead of your hands and let your chest, not your nose, lead the way down.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginners | 1–3 | 8–12 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Knee Pushups Wide variations and alternatives
Variations
- Knee Pushups
Hands at shoulder width spreads the work more evenly between chest and triceps.
- Incline Pushups
Hands on a bench or wall lets you work from your feet with less load.
- Wide Grip Pushups
The full version from your toes, the natural next step once 15–20 knee reps feel easy.
- Knee Pushups Diamond
Hands close together moves the emphasis toward the triceps.
Alternatives
- Machine Chest Press
A guided press where you can set the load lighter or heavier than bodyweight.
- Dumbbell Bench Press
A free-weight press that is easy to load progressively.
- Machine Chest Fly
Isolates the chest with little help from the triceps.
- Dumbbell Fly
A lying fly that stretches the chest through a wide arc.
Knee Pushups Wide FAQ
Do wide knee push-ups work the chest?
Yes. The chest is the main muscle in any push-up, and a wider hand position puts a bit more emphasis on it and a bit less on the triceps than a narrow grip. Your front shoulders and triceps still help press you up, and your abs work to keep your body in a straight line from knees to head.
Are knee push-ups effective?
Yes. Knee push-ups train the same muscles as full push-ups with less of your bodyweight to lift, so you can do quality reps through a full range. They are a good way to build chest, shoulder and triceps strength if full push-ups are too hard, and they remain useful for extra volume at the end of a workout.
How wide should my hands be for wide knee push-ups?
About one and a half times shoulder width suits most people. At the bottom your elbows should sit roughly over your wrists. If your hands are so wide that you can't lower your chest near the floor, or your shoulders feel pinched, bring them in a little until the movement feels smooth.
How do I progress from knee push-ups to full push-ups?
Build up to 2–3 sets of 15–20 clean wide knee push-ups. Then try incline push-ups from your feet with your hands on a bench, lowering the height over time, or mix a few full push-ups into your sets and finish the rest on your knees. Slow lowering phases from your toes also help build strength.
Sources
Perfect Your Knee Pushups Wide Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
