Wall Push-Ups vs. Knee Push-Ups: Which Is Better for Beginners?

When you are starting a strength training program, a traditional push-up can be too challenging to perform. It is difficult to have a push up workout if you are unable to do many push-ups at all. Many beginners look for easier push-up variations to build strength first. Two of the most common options are wall push ups and knee push ups. Both exercises help you perform a push-up action and learn the movement, but they differ in how they work your muscles and how easy they are to perform.

What Are Wall Push Ups?

Wall push ups are done by standing a short distance from a wall and placing your hands against the wall. You bend your elbows to bring your chest closer to the wall and then push back to the starting position. This is one of the simplest ways to begin practicing push ups.

Wall push ups are easy to learn and safe for people with very little experience. There is very little stress on the shoulders and wrists, and the exercise and can be done almost anywhere without equipment (just a wall!). They are also useful for people who are recovering from injury or who have very limited upper body strength. The main limitation is that they build less strength than other versions because much of your body weight is supported by your legs. As a result, this variation may not prepare you fully for regular push ups performed on the floor.

What Are Knee Push Ups?

Knee push ups are performed on the floor with your knees resting on the ground and your hands placed directly under your shoulders. It is much like a regular push-up except the pivot point is the knees rather than the toes. From this position you lower your chest toward the floor and then push back up. This movement is closer to the technique of a full push up, and requires more effort than wall push ups.

Knee push ups help strengthen the chest, arms, and core while still being easier than regular push ups. They are a good step forward for people who already have some strength and want to progress. The main drawback is that they can place pressure on the knees if you do not use a mat. Another limitation is that while they are harder than wall push ups, they are still much easier than full push ups, which means you may eventually need to move on to other variations to keep improving your strength.

Which Should You Choose?

The choice between wall push ups and knee push ups depends on your starting point. If push ups feel very difficult or if you have concerns about your joints, wall push ups are the safest way to begin. If you already have some strength and want to move toward regular push ups more quickly, knee push ups are a better option.

For most beginners, a smart approach is to start with wall push ups and then move on to knee push ups. Once those feel comfortable, you can progress to incline push ups on a bench or step and finally to full push ups on the floor. This gradual path helps you build strength without frustration or risk of injury.

Key Takeaway

Both wall push ups and knee push ups are useful exercises for beginners. Wall push ups are best if you are just starting out or need a very gentle option. Knee push ups are better if you want a greater challenge and a faster path toward doing regular push ups. The best option is to use both as part of a step-by-step progression that leads to the full version of the push up.

Resources

• More Push-Up Articles
• Push-Up Records
• Description of the standard push-up technique
• Variations of the Push-Up technique
• Push-Up Equipment

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