Push-Ups for Every Body: How to Build Strength Without Knee Push-Ups
Push-ups are one of those classic exercises that never go out of style—and for good reason. They train your entire upper body, engage your core, and even challenge your lower body to stabilize. From improving posture to helping you push a heavy door open or get up off the floor, push-ups are both functional and powerful. But let’s be real—not everyone starts with a picture-perfect push-up. And guess what? That’s perfectly normal.
At our gym, we love push-ups. Like, really love them. But we also know that jumping straight to full push-ups—or defaulting straight to knee push-ups—doesn’t work for everyone. That’s why Coach Jess put together a helpful video showing an approachable progression we use in both our classes and personal training sessions. The goal? To give you an entry point that works for your body and helps you get stronger over time.
Why Not Just Drop to Your Knees?
Knee push-ups can be useful, but they’re not always the best starting place. Not everyone can do them well from the get-go, and they don’t always teach you how to manage your full body in a push-up position. Coach Jess offers a smart alternative that helps you build strength, confidence, and good form without overloading your shoulders or wrists right away.
The 3-Step Progression (a.k.a. The Push-Up Journey)
Coach Jess uses a slight knee bend in all versions of these push-up modifications. Why? Because it helps take some of the weight out of your hands and shifts it into your feet and lower body—allowing you to feel more supported while you build strength and coordination.
Here’s how the progression works:
1. Start High – Hands Elevated
Use a sturdy surface like a wall, high counter, or barbell set up in a squat rack. Start with a slight knee bend to unload your hands, then progress to a straight-leg version as you get stronger. This version keeps the load light but helps you lock in full-body tension.
2. Lower the Elevation – Mid-Height
Now move to something lower like a bench or box. Again, start with a knee bend, then try it with straight legs when you’re ready. These mid-level push-ups are a great bridge between the wall and the floor, and you can adjust the height as needed.
3. Take It to the Floor – With Control
Ready for the floor? Instead of defaulting to a full knee push-up, try controlled lower-downs (eccentric push-ups) to build strength through the movement. You can add a bit of assistance from your knees on the way up or even try hybrid versions.
This progression allows you to build up to full bodyweight push-ups in a way that teaches your body how to move well, engage the right muscles, and develop proper form—without skipping steps.
Meeting Your Body Where It’s At
Progress takes time, and the key is to meet your body at the right starting point—not someone else’s version of progress, and not an all-or-nothing approach. By starting with modifications that feel manageable, you set yourself up for consistent improvement and confidence in your movement.
We often use push-ups as an accessory exercise (meaning it supports and strengthens movements we’re targeting more specifically in our workouts), and we pair them with other lifts and drills that build horizontal pushing strength. That might include things like dumbbell bench presses, cable chest presses, or even machine-based pressing work—depending on what works best for each individual. It’s all part of helping you develop a well-rounded strength base that leads to stronger, smoother push-ups over time.
Try it out: Watch Coach Jess’s video and give these three versions a go. Start where it feels doable and challenge yourself as you’re ready.
And remember: You don’t need the “perfect” push-up to get started—you just need the right starting point for you.
Want help building your push-up strength? Drop us a comment or ask about our upcoming push-up clinics—we’d love to support you.
Let’s get strong, one rep at a time 💪
📺 [Watch the video here]
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