Decline Knee Push Up. How-to, proper form and tips

Decline Knee Push Up icon

The Decline Knee Push Up is an appropriate starting point for a Decline Push Up, with a lighter weight on the shoulders and biceps.

Video demonstration

How to and step by step instructions:

  1. Set your knees on a bench, lie down with the chest facing the floor, hands on the floor, arms straight.
  2. Your position should be like lay down but knees are on the bench. This is the starting position.
  3. Bend your elbows lowering the chest close to the ground.
  4. Extend the arms again, coming back to the initial position.

Hints & tips:

  • Start with a small bench or yoga block, and increase as you become comfortable.


  • Easier than a regular Push Up, is great to rehearse the pleasure of changing the exercises.

Counting & gamification:

  • Count repetitions in a workout session.
  • As a beginner, try 3x6 repetitions.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps, Chest

Muscle: Shoulder

Muscle: Triceps

Muscle: Chest

Collection: Knee Push Up Variations

Collection: Push Up Variations

Category: Bodyweight