Knee Archer Push Ups

Daniel Flefil

Workout Type:

Push

Difficulty Level:

Pre-Beginner

Equipment needed:

Floor

How To Do Knee Archer Push Ups

Knee Archer Push Ups are a modified version of traditional push-ups that target the chest, shoulders, and triceps while also engaging the core. This exercise allows for a greater range of motion and helps build strength in the upper body. Ensure proper form to maximize effectiveness and prevent injury.

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Step-by-Step Guide to Properly Execute Knee Archer Push Ups

Starting Position

Begin on your knees with your hands placed wider than shoulder-width apart on the floor. Your fingers should point forward, and your body should form a straight line from your knees to your head. Engage your core and keep your back flat.

Lowering Phase

Shift your weight to one side, bending that elbow while keeping the other arm straight. Lower your chest towards the floor, aiming to bring it close to your bent elbow. Maintain a straight line from your knees to your head throughout this movement.

Pushing Up Phase

Push through the bent arm to return to the starting position while straightening the arm. Engage your core to maintain stability. Repeat the movement on the opposite side, shifting your weight and bending the other elbow.

Finishing Position

Complete the desired number of repetitions, ensuring to alternate sides. Focus on controlled movements and proper alignment to avoid strain on your shoulders and back.

Knee Archer Push Ups Workout Plan for All Levels

When to Do Knee Archer Push-Ups: This is a great mid-level strength movement that helps you transition into one-arm push-up progressions. Place it after your main push exercise like regular or pseudo push-ups. It hits each arm more independently, helping you spot imbalances and build joint control. Avoid doing it when overly fatigued so you can keep good form and range.

Beginner ▶

Do: 3 sets of 5–8 reps

Rest: 2 minutes between sets

Frequency: 2 times per week

Intermediate ▶

Do: 4 sets of 8–12 reps

Rest: 2 minutes between sets

Frequency: 3 times per week

Advanced ▶

Do: 5 sets of 12–15 reps

Rest: 2 minutes between sets

Frequency: 4 times per week

What Are The Benefits Of Knee Archer Push Ups

Targets chest, shoulders, and triceps
Improves upper body strength
Increases range of motion in push-up variations
Builds core stability
Prepares for more advanced push-up variations

Common Mistakes to Avoid

Letting hips sag: Keep your body in a straight line from knees to head.
Not engaging the core: Always tighten your core to maintain stability.
Rushing the movement: Perform each rep slowly and with control.
Neglecting to alternate sides: Ensure you work both arms equally.

Similar Exercises To Try For Your Workout.

These push-up variations help you build strength, control, and technique—whether you're a beginner or leveling up your form:

Standard Push-Ups
The classic version that works the chest, triceps, shoulders, and core. A great baseline for upper-body strength.
Incline Push-Ups
Hands on an elevated surface like a bench or box. Reduces the load, making it easier for beginners while reinforcing proper form.
Knee Push-Ups
Performed on your knees instead of your toes. Ideal for beginners to build strength without straining the core or lower back.
Archer Push-Ups
One arm bends while the other stays straight, shifting your body side to side. Builds unilateral strength and prepares you for one-arm push-up progressions.
Diamond Push-Ups
Hands form a diamond shape under your chest. This version puts more focus on the triceps and inner chest.

FAQ About Knee Archer Push Ups

What are knee archer push ups good for?

Knee archer push-ups are great for building upper body strength, especially in your chest, shoulders, and triceps. They also help improve your balance and stability since you shift your weight from side to side. This exercise is easier than regular push-ups, making it a good choice for beginners who want to work on their form and strength before progressing to harder variations.

How do you do knee archer push ups correctly?

To do knee archer push-ups, start on your hands and knees. Spread your hands wider than shoulder-width. Shift your weight to one side, bending that elbow while keeping the other arm straight. Lower your chest toward the bent arm. Push back up and switch sides. Keep your core tight and back straight. This helps build strength in your chest and arms. Start slow and focus on form.

What muscles do knee archer push ups target?

Knee archer push-ups mainly target your chest, shoulders, and triceps. They also engage your core muscles for stability. This exercise helps build strength in your upper body while allowing you to focus on form. By shifting your weight to one side, you work one arm more, which helps improve balance and strength on both sides over time.

Can knee archer push ups help improve my overall upper body strength?

Yes, knee archer push-ups can help improve your upper body strength. They target your chest, shoulders, and triceps while also engaging your core. By shifting your weight from side to side, you build strength and stability. Start with a few reps and gradually increase as you get stronger. This exercise is a good way to progress towards more challenging push-up variations.