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Exercise Profile
  • Target Muscle Group
    Chest
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Push Up with Knee Drive Overview

The push up with knee drive is a combination movement that combines both a push up and a knee drive.

The push up portion of the push up with knee drives targets the muscles of the chest, shoulders, and triceps. The addition of the knee drive provides a core challenge to both contract to pull the knee up towards the chest and to stabilize the body while doing so.

Push Up with Knee Drive Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Drive your knee towards your chest, slowly lower back to the starting position and then repeat on the opposite side.
  7. Repeat for the desired number of repetitions.

Push Up with Knee Drive Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the push up as a moving plank.
  3. Squeeze your glutes and brace your abs before descending to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits.
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