{"id":6406,"date":"2026-09-14T06:15:02","date_gmt":"2026-09-14T06:15:02","guid":{"rendered":"https:\/\/thecommonjournal.com\/?p=6406"},"modified":"2026-09-14T06:15:02","modified_gmt":"2026-09-14T06:15:02","slug":"knee-push-ups","status":"publish","type":"post","link":"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/","title":{"rendered":"\u0627\u0644\u0631\u0641\u0639 \u0628\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062f\u0631\u064a\u0628\u0647\u0627\u060c \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628"},"content":{"rendered":"<p><strong data-start=\"5220\" data-end=\"5237\">Knee push ups<\/strong> are a beginner-friendly version of the push-up that reduces the amount of body weight you move while still practicing the basic pressing pattern. They suit people building upper-body strength, learning push-up technique, or starting exercise at a manageable level. The goal is not simply more repetitions; it is controlled movement with solid alignment.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_88 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#What_Are_Knee_Push_Ups\" >What Are Knee Push Ups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Knee_Push_Ups_Benefits_and_Muscles_Worked\" >Knee Push Ups Benefits and Muscles Worked<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#How_to_Do_Knee_Push_Ups_With_Proper_Form\" >How to Do Knee Push Ups With Proper Form<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Step-by-step_technique\" >Step-by-step technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Common_Mistakes_and_Corrections\" >Common Mistakes and Corrections<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Knee_Push_Ups_vs_Regular_Push-Ups\" >Knee Push Ups vs Regular Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Progressing_Toward_Regular_Push-Ups\" >Progressing Toward Regular Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/thecommonjournal.com\/ar\/knee-push-ups\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"n45wiz\" data-start=\"5941\" data-end=\"5967\"><span class=\"ez-toc-section\" id=\"What_Are_Knee_Push_Ups\"><\/span>What Are Knee Push Ups?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"5969\" data-end=\"6274\">A knee push-up is performed with your knees on the floor instead of your toes. This shortens the lever and makes the movement easier than a standard push-up, making it a practical starting point for beginners who cannot yet perform full repetitions with good control.<\/p>\n<p data-start=\"6276\" data-end=\"6499\">They are also useful for rebuilding basic pressing strength. However, an easier variation should still resemble a proper push-up: keep the torso organized and move the chest toward the floor rather than folding at the hips.<\/p>\n<p data-start=\"6276\" data-end=\"6499\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-6410 aligncenter\" src=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-300x150.png\" alt=\"knee push ups\" width=\"1014\" height=\"507\" srcset=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-300x150.png 300w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-1024x513.png 1024w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-768x385.png 768w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-1536x770.png 1536w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-150x75.png 150w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM-450x226.png 450w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_30-AM.png 1771w\" sizes=\"(max-width: 1014px) 100vw, 1014px\" \/><\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"13sbvsl\" data-start=\"7045\" data-end=\"7089\"><span class=\"ez-toc-section\" id=\"Knee_Push_Ups_Benefits_and_Muscles_Worked\"><\/span>Knee Push Ups Benefits and Muscles Worked<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"7091\" data-end=\"7291\">Knee push ups mainly train the chest and triceps, with the front shoulders helping the press. Your core also works to stabilize the torso throughout the movement.<\/p>\n<p data-start=\"7293\" data-end=\"7520\">Their main benefit is skill-specific strength. You practice the same horizontal pressing pattern used in regular push-ups, but with less resistance. They can also help beginners build confidence and collect quality repetitions.<\/p>\n<p data-start=\"7522\" data-end=\"7671\">Effectiveness still depends on technique. If your hips sag, elbows flare, or your range becomes very short, make the exercise easier or stop the set.<\/p>\n<p data-start=\"7522\" data-end=\"7671\"><img decoding=\"async\" class=\"wp-image-6409 aligncenter\" src=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-300x150.png\" alt=\"knee push ups\" width=\"1312\" height=\"656\" srcset=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-300x150.png 300w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-1024x513.png 1024w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-768x385.png 768w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-150x75.png 150w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_32-AM-450x226.png 450w\" sizes=\"(max-width: 1312px) 100vw, 1312px\" \/><\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"712pme\" data-start=\"8169\" data-end=\"8212\"><span class=\"ez-toc-section\" id=\"How_to_Do_Knee_Push_Ups_With_Proper_Form\"><\/span>How to Do Knee Push Ups With Proper Form<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"8214\" data-end=\"8526\">Start on a mat with your knees grounded and hands slightly wider than shoulder width. Keep the hands around chest level, wrists stacked under or close to the shoulders, and knees far enough behind the hips to create a long line from knees through torso to head. Brace your abdomen and gently squeeze your glutes.<\/p>\n<h3 data-section-id=\"1ka3z41\" data-start=\"8528\" data-end=\"8554\"><span class=\"ez-toc-section\" id=\"Step-by-step_technique\"><\/span>Step-by-step technique<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol data-start=\"8556\" data-end=\"9063\">\n<li data-section-id=\"rwklgg\" data-start=\"8556\" data-end=\"8625\">Keep your head and spine neutral, with fingers <a href=\"https:\/\/thecommonjournal.com\/ar\/morning-routine\/\">spread for support<\/a>.<\/li>\n<li data-section-id=\"1jrnkq5\" data-start=\"8626\" data-end=\"8681\">Inhale as you bend your elbows and lower your chest.<\/li>\n<li data-section-id=\"1hzra1f\" data-start=\"8682\" data-end=\"8827\">Keep the elbows tracking diagonally back instead of straight sideways; about 45 degrees is a useful cue.<\/li>\n<li data-section-id=\"18dq32d\" data-start=\"8828\" data-end=\"8937\">Lower as far as you can while keeping control. Aim for the chest to approach the floor without collapsing.<\/li>\n<li data-section-id=\"k2pcs7\" data-start=\"8938\" data-end=\"9000\">Exhale as you press the floor away and return to the start.<\/li>\n<li data-section-id=\"1lyg76k\" data-start=\"9001\" data-end=\"9063\">Keep the knees, hips, torso, and shoulders moving together.<\/li>\n<\/ol>\n<p data-start=\"9065\" data-end=\"9154\">A steady descent makes it easier to spot poor form and maintain a useful range of motion.<\/p>\n<p data-start=\"9065\" data-end=\"9154\"><img decoding=\"async\" class=\"wp-image-6408 aligncenter\" src=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-300x151.png\" alt=\"knee push ups\" width=\"1504\" height=\"757\" srcset=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-300x151.png 300w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-1024x514.png 1024w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-768x386.png 768w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-150x75.png 150w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-450x226.png 450w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_34-AM-1200x603.png 1200w\" sizes=\"(max-width: 1504px) 100vw, 1504px\" \/><\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"1cedk55\" data-start=\"9698\" data-end=\"9732\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_and_Corrections\"><\/span>Common Mistakes and Corrections<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"9734\" data-end=\"9869\">Placing the knees too close to the hands reduces the challenge and changes the body angle. Move the knees back so the torso stays long.<\/p>\n<p data-start=\"9871\" data-end=\"10025\">Flared elbows are another common problem. Bring them slightly closer to the body and guide them back as you descend.<\/p>\n<p data-start=\"10027\" data-end=\"10251\">If your hips drop toward the floor, brace your core and squeeze your glutes. Also avoid bouncing or rushing the bottom half of the repetition. A controlled rep with a comfortable range is more useful than a fast partial rep.<\/p>\n<h2 data-section-id=\"1bkklte\" data-start=\"10253\" data-end=\"10289\"><span class=\"ez-toc-section\" id=\"Knee_Push_Ups_vs_Regular_Push-Ups\"><\/span>Knee Push Ups vs Regular Push-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"10291\" data-end=\"10538\">Both versions train the same main pressing muscles, but regular push-ups require more body support through the hands and feet. Knee push-ups are therefore easier and can build capacity before full repetitions.<\/p>\n<div class=\"group TyagGW_tableContainer\">\n<div class=\"TyagGW_tableWrapper flex flex-col-reverse w-fit\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"10540\" data-end=\"10814\">\n<thead data-start=\"10540\" data-end=\"10585\">\n<tr data-start=\"10540\" data-end=\"10585\">\n<th class=\"last:pe-10\" data-start=\"10540\" data-end=\"10549\" data-col-size=\"sm\">Factor<\/th>\n<th class=\"last:pe-10\" data-start=\"10549\" data-end=\"10565\" data-col-size=\"sm\">Knee Push-Ups<\/th>\n<th class=\"last:pe-10\" data-start=\"10565\" data-end=\"10585\" data-col-size=\"sm\">Regular Push-Ups<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"10600\" data-end=\"10814\">\n<tr data-start=\"10600\" data-end=\"10631\">\n<td data-start=\"10600\" data-end=\"10613\" data-col-size=\"sm\">Difficulty<\/td>\n<td data-start=\"10613\" data-end=\"10621\" data-col-size=\"sm\">Lower<\/td>\n<td data-start=\"10621\" data-end=\"10631\" data-col-size=\"sm\">Higher<\/td>\n<\/tr>\n<tr data-start=\"10632\" data-end=\"10678\">\n<td data-start=\"10632\" data-end=\"10642\" data-col-size=\"sm\">Support<\/td>\n<td data-start=\"10642\" data-end=\"10660\" data-col-size=\"sm\">Knees and hands<\/td>\n<td data-start=\"10660\" data-end=\"10678\" data-col-size=\"sm\">Feet and hands<\/td>\n<\/tr>\n<tr data-start=\"10679\" data-end=\"10724\">\n<td data-start=\"10679\" data-end=\"10694\" data-col-size=\"sm\">Beginner use<\/td>\n<td data-start=\"10694\" data-end=\"10706\" data-col-size=\"sm\">Excellent<\/td>\n<td data-start=\"10706\" data-end=\"10724\" data-col-size=\"sm\">More demanding<\/td>\n<\/tr>\n<tr data-start=\"10725\" data-end=\"10760\">\n<td data-start=\"10725\" data-end=\"10739\" data-col-size=\"sm\">Core demand<\/td>\n<td data-start=\"10739\" data-end=\"10750\" data-col-size=\"sm\">Moderate<\/td>\n<td data-start=\"10750\" data-end=\"10760\" data-col-size=\"sm\">Higher<\/td>\n<\/tr>\n<tr data-start=\"10761\" data-end=\"10814\">\n<td data-start=\"10761\" data-end=\"10780\" data-col-size=\"sm\">Progression role<\/td>\n<td data-start=\"10780\" data-end=\"10794\" data-col-size=\"sm\">Early stage<\/td>\n<td data-start=\"10794\" data-end=\"10814\" data-col-size=\"sm\">Standard version<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"10816\" data-end=\"10974\">Use the knee version when it allows clean, repeatable reps. Move to regular push-ups when you can maintain full-body alignment and range without compensating.<\/p>\n<p data-start=\"10816\" data-end=\"10974\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6407 aligncenter\" src=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-300x150.png\" alt=\"knee push ups\" width=\"1312\" height=\"656\" srcset=\"https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-300x150.png 300w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-1024x513.png 1024w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-768x385.png 768w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-150x75.png 150w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-450x226.png 450w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM-1200x601.png 1200w, https:\/\/thecommonjournal.com\/wp-content\/uploads\/2026\/09\/ChatGPT-Image-Sep-14-2026-11_35_36-AM.png 1772w\" sizes=\"(max-width: 1312px) 100vw, 1312px\" \/><\/p>\n<h2 class=\"PDq2pG_selectionAnchorContainer\" data-section-id=\"xk2uu4\" data-start=\"11490\" data-end=\"11528\"><span class=\"ez-toc-section\" id=\"Progressing_Toward_Regular_Push-Ups\"><\/span>Progressing Toward Regular Push-Ups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"11530\" data-end=\"11820\">Think of knee push ups as a bridge, not a dead end. First, build consistency with strict reps. Then add a variation that teaches the full-body position, such as incline push-ups. NASM lists modified and incline push-ups as useful beginner progressions.<\/p>\n<p data-start=\"11822\" data-end=\"12128\">A practical sequence is wall push-ups, incline push-ups, knee push-ups, then regular push-ups. You can also practice slow eccentric regular push-ups: start on your toes, lower under control, then return to the knees to reset. Progress when your form stays consistent, rather than only chasing a rep number.<\/p>\n<h2 data-section-id=\"8dtpi\" data-start=\"12130\" data-end=\"12143\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"12145\" data-end=\"12457\">Knee push ups are valuable when used as a technique and strength-building step. Keep the knees back, hands well placed, elbows tracking diagonally, core braced, and chest moving through a controlled range. As those habits become consistent, progress through incline or eccentric work and toward regular push-ups.<\/p>\n<p data-start=\"12145\" data-end=\"12457\"><div class=\"su-accordion su-u-trim\"><div class=\"su-spoiler su-spoiler-style-default su-spoiler-icon-plus su-spoiler-closed\" data-scroll-offset=\"0\" data-anchor-in-url=\"no\"><div class=\"su-spoiler-title\" tabindex=\"0\" role=\"button\"><span class=\"su-spoiler-icon\"><\/span>Are knee push-ups good for complete beginners?<\/div><div class=\"su-spoiler-content su-u-clearfix su-u-trim\">Yes. They reduce the difficulty of the standard movement while letting beginners practice pressing mechanics. If they are still too hard, wall or incline push-ups are easier starting points.<\/div><\/div> <div class=\"su-spoiler su-spoiler-style-default su-spoiler-icon-plus su-spoiler-closed\" data-scroll-offset=\"0\" data-anchor-in-url=\"no\"><div class=\"su-spoiler-title\" tabindex=\"0\" role=\"button\"><span class=\"su-spoiler-icon\"><\/span>How low should I go during a knee push-up?<\/div><div class=\"su-spoiler-content su-u-clearfix su-u-trim\">Lower until your chest is close to the floor without losing spinal and hip control. Start with a comfortable range and gradually increase it as your technique improves.<\/div><\/div> <div class=\"su-spoiler su-spoiler-style-default su-spoiler-icon-plus su-spoiler-closed\" data-scroll-offset=\"0\" data-anchor-in-url=\"no\"><div class=\"su-spoiler-title\" tabindex=\"0\" role=\"button\"><span class=\"su-spoiler-icon\"><\/span>When should I move to regular push-ups?<\/div><div class=\"su-spoiler-content su-u-clearfix su-u-trim\">Move on when you can perform controlled knee push-ups without hip sagging, elbow flaring, or shortened reps. Incline push-ups are a useful intermediate step because they teach the full plank position with less load.<\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Knee push ups are a beginner-friendly version of the push-up that reduces the amount of body weight you move while still practicing the basic pressing pattern. They suit people building upper-body strength, learning push-up technique, or starting exercise at a manageable level. The goal is not simply more repetitions; it is controlled movement with solid<\/p>","protected":false},"author":2,"featured_media":6411,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[857,848,853,845,846,856,855,850,854,849,852,847,851],"class_list":["post-6406","post","type-post","status-publish","format-standard","has-post-thumbnail","category-example-2","tag-correct-knee-push-up-position","tag-knee-push-up-benefits","tag-knee-push-up-chest-muscles","tag-knee-push-up-exercise","tag-knee-push-up-form","tag-knee-push-up-mistakes","tag-knee-push-up-shoulder-muscles","tag-knee-push-up-technique","tag-knee-push-up-triceps","tag-knee-push-ups-muscles-worked","tag-knee-push-ups-vs-push-ups","tag-modified-push-ups","tag-proper-knee-push-up-form"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/posts\/6406","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/comments?post=6406"}],"version-history":[{"count":2,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/posts\/6406\/revisions"}],"predecessor-version":[{"id":6414,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/posts\/6406\/revisions\/6414"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/media\/6411"}],"wp:attachment":[{"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/media?parent=6406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/categories?post=6406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thecommonjournal.com\/ar\/wp-json\/wp\/v2\/tags?post=6406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}