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Modified Push Up [Flat Palms]

Upper BodyChestShouldersTriceps

Modified Push Up [Flat Palms]

The knee-supported push-up with flat palms. A great entry point for building upper-body pushing strength before progressing to the full push-up.

Equipment: None
Modified Push Up [Flat Palms] - Photo 1
Modified Push Up [Flat Palms] - Photo 2
Modified Push Up [Flat Palms] - Photo 3
Modified Push Up [Flat Palms] - Photo 4
Modified Push Up [Flat Palms] - Photo 5
Modified Push Up [Flat Palms] - Photo 6
Modified Push Up [Flat Palms] - Photo 7
Modified Push Up [Flat Palms] - Photo 8
Modified Push Up [Flat Palms] - Photo 9

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Step-by-step instructions

  1. 1

    Start on your hands and knees with your hands flat on the floor, slightly wider than shoulder-width apart.

  2. 2

    Walk your hands forward slightly so your body forms a diagonal line from your knees to your head.

  3. 3

    Keeping your core engaged, lower your chest toward the floor by bending your elbows.

  4. 4

    Press back up to the starting position.

  5. 5

    Repeat.

Notes

Keep your hips in line with your torso — avoid letting them rise or drop. Focus on the same form cues as the full push-up; the only difference is the knee support.

Muscles worked

ChestShouldersTriceps
Back to Upper Body exercises

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Full Push Up [Flat Palms]

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Full Push Up [Fists]

Photography by

Kenny Johnson Photography