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Knee Pushup — Hands Elevated

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Muscle Groups
  • Abs and Core
  • Chest
  • Hips & Buttocks
  • Shoulders
  • Triceps
  • Chest strength
  • Front deltoids strength
  • Triceps strength
  • Abdominal strength
  • Hip strength


The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.


  • In a pushup position, balance on your knees and hands, with hands placed on two step-boxes.
  • Keep your head, neck, and body aligned in a straight.
  • Lower yourself as far as you can by bending your arms.
  • Push back up to the top.


  • Dropping the head
  • Drooping the lower back
  • Keeping the hips up too high