A simple progression I use to go from knee push ups to full push ups
I keep my progression deliberately plain: practise a clean press on the knees, raise the hands, lower with the legs extended, then add full reps. My phone notes hold the numbers, so each session starts without a long search through training plans.
Over a few weeks, the effort changes more than the equipment. The floor stays the same, but the range of movement gets longer and my body carries less of the load. It is unglamorous, which is why it survives busy mornings and Australian summer heat.
Set a clean knee baseline
I use a firm mat or carpet, with my hands slightly wider than my shoulders. My knees sit under my hips, my body forms a straight line from knees to head, and I lower until my chest is a fist’s height from the floor.
The aim is two sets of six to ten steady reps, three days apart. If my hips sag or the reps turn into a quick collapse, I stop at the last clean one. Two honest reps are worth more than a long, scrappy set.
Slow down the lowering phase
Most of the work happens before the push. I pause just above the floor, then press back up without throwing my hips forward. Slow lowerings help me keep the same shape when the range of movement gets harder.
Some days I use a soft count: down for three, up for one. That is enough for me to spot whether my elbows flare or my neck juts forward. I would rather adjust one small thing than bolt on a complicated routine.
Raise your hands before you leave the floor
Once I can handle three decent sets of knee push ups, I put my hands on a stable bench, low wall, or kitchen counter. A higher hand position reduces the load and lets me practise a bigger range without dropping both knees at once.
At a park in Melbourne, a low brick edge can work, though I check that it will not shift under my hands. On a wet Brisbane morning, the same move goes on an indoor bench instead, because grip matters as much as strength.
| Movement | What changes | Example set |
|---|---|---|
| Knee push up | Knees support the lower body | 2 sets of 6–10 |
| Incline push up | Hands are raised while knees stay down | 2 sets of 6–10 |
| Assisted full push up | Legs extend, but the upward press is easier | 3–5 reps |
| Full push up | Feet and hands support the body | 3–5 full reps |
Build full range one rep at a time
Next comes the part that feels strange: my legs stay extended while I lower, then my knees return to the floor for the push. I call these assisted full push ups. The chest still travels toward the floor, but the knees take over on the way up.
I start with three to five assisted reps, keeping them slow enough to control. When I can do that without a sharp ache, I add one full press from the bottom. The full rep may have less depth, and that is fine for now.
Use a week that fits real life
I train on Monday, Wednesday, and Friday, then leave enough space to feel ordinary rather than wrecked. For many Aussies, training has to fit around work, sport, and the school run.
If I miss a session, I pick up where I left off instead of restarting. During my arvo check-in, I mark the session done or write the reason; there is no need to turn a missed day into a negotiation. If I need a gym, I compare a casual day pass with a membership that carries a joining fee and contract. A few trial visits are easier to justify than a long commitment.
Change one variable when it matters
If my wrists complain, I use fists or turn my hands slightly so the load feels better. If my knees object, I pad them or return to the incline version. Sharp pain is a signal to stop, and ongoing pain deserves advice from a physiotherapist.
Outdoors, wind and grit change the exercise. I choose a flat, firm patch rather than loose ground because a wrist twist can undo a good set. The best version is the one with stable footing and enough room to lower safely.
Keep the habit small and satisfying
The whole routine fits on one short screen in my notes: a baseline, a raised-hand set, some assisted full reps, then a few unassisted ones. When travel gets in the way, I do a small set wherever I am rather than waiting for perfect conditions.
For a quiet breather after training, I sometimes save a short reading break for later. That small reward makes the session feel like mine, not another box to tick.
The bit to remember is the order: clean knee reps, a controlled incline, an extended-leg lowering, then full push ups. Progress comes from control and range, not from forcing every rep on day one.