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

Knee Triceps Push Up icon

The exercise is a medium term between the wall triceps and regular triceps push-up. Highly focused in the triceps, also addresses shoulder and chest.

Video demonstration

How to and step by step instructions:

  1. Kneel on the floor.
  2. Put your hands on the floor shoulder-width and arms straight, fingers facing forward, ahead of your shoulders.
  3. This is the starting position.
  4. Bend your arms, bringing the forearm to the floor and, thus, shoulders closer to the floor.
  5. Straighten your arms again and bring your body to the initial position.

Hints & tips:

  • Keep the elbows close to the body. For this put your hands in a way that the fingers point forward.
  • Be prepared, triceps are truly pushed in this exercise.
  • Move your hands forward for a harder variation.
  • For an easier exercise, see the Wall Triceps Push Up.
  • For an harder exercise, see the Triceps Push Up.


  • Strengthen Triceps.

Counting & gamification:

  • Include in your push-up variations for a total month count.
  • Make 1 to 3 series of 10.
  • Set a goal so that you can move to the full version of triceps extension.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Shoulder, Triceps

Secondary muscles: Upper Back

Other names

The exercise can be found with other names. Examples are:

  • Knee Triceps Push Up
  • Knee Triceps Extension Push Up
  • Knee Forearm Push Up
  • Knee Tiger Push Up
  • Knee Sphinx Push Up

Triceps Push Up, easy to hard

Knee Triceps Push Up icon
4. Knee Triceps Push Up

Triceps Extensions aka Skull Crushers

Training tricep with Push Ups

Muscle: Shoulder

Muscle: Triceps

Collection: Knee Push Up Variations

Collection: Push Up Variations

Category: Bodyweight