Place your hands on a bench, box, or elevated platform.
Position your hands slightly wider than shoulder-width apart.
Place your knees on the floor behind you.
Keep your body in a straight line from your knees to your shoulders.
Brace your core and squeeze your glutes.
Bend your elbows and lower your chest toward the platform.
Keep your elbows at approximately 45 degrees to your body.
Lower until your chest is close to the surface.
Push through your hands to return to the starting position.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The elevated knee press-up is a great starting point for anyone learning how to press their own bodyweight.
I like this exercise because it reduces the load while still teaching the key parts of a good press-up: body alignment, core tension, elbow control, and chest engagement.
It is useful for beginners, people returning to training, or anyone who wants to build confidence before progressing to full press-ups.
Add elevated knee press-ups to your training if you want to build upper-body strength, improve pressing control, and work toward stronger push-ups.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
Builds chest strength
Strengthens the shoulders and triceps
Helps beginners learn the press-up technique
Reduces load compared to a full press-up
Improves upper-body control
Builds confidence with bodyweight training
Supports progression toward full press-ups
Frequently Asked Questions
Is the elevated knee press-up good for beginners?
Yes. It is one of the easiest press-up variations and helps beginners learn proper form.
What muscles does the elevated knee press-up work?
It mainly works the chest, shoulders, triceps, and core.
Is this easier than a normal knee press-up?
Yes. Elevating the hands reduces the amount of bodyweight you have to press.
How high should the platform be?
Start higher if you need more support. Use a lower platform as you get stronger.
How many reps should I perform?
Aim for 8 to 20 controlled reps depending on your strength level.