Modified Push-Up

The Modified Push-Up is an accessible upper body pressing exercise performed on the knees, reducing load and difficulty for beginners and those building toward full push-up capability. This foundational movement is ideal for novice exercisers, individuals recovering from injuries, and those seeking a safe entry point into pressing exercises. The modified variation provides a manageable challenge while developing chest, shoulder, and core strength progressively.

NASM's evidence-based approach emphasizes proper progression and foundational strength development before advancing to more challenging variations. The modified push-up builds pressing strength, core stability, and serves as an essential progression toward full push-up capability and upper body strength.

How to Perform Modified Push-Up

Step 1: Setup

Start in a modified plank position with knees on the ground and hands positioned slightly wider than shoulder-width apart.

Step 2: Brace/Position

Engage your core and create a straight line from your knees to your head. Keep your shoulders back and down and maintain a neutral spine.

Step 3: Execute/Drive

Lower your body toward the floor by bending your elbows, descending until your chest nearly touches the floor. Keep your elbows at approximately 45 degrees from your body.

Step 4: Return/Descent

Press your body upward by extending your elbows, returning to the starting position. Avoid locking out your elbows at the top to maintain continuous tension in the working muscles.

Muscles Worked

Primary Muscles:

• Pectoralis Major -- primary mover for horizontal adduction during push-up
• Triceps Brachii -- assists in elbow extension throughout the pressing movement

Secondary Muscles:

• Anterior Deltoid
• Pectoralis Minor
• Serratus Anterior
• Core Stabilizers

Common Mistakes

• Allowing hips to sag, which indicates core disengagement and reduces effectiveness
• Jerky movements or excessive momentum, which compromises form
• Elbows flaring too wide, which increases shoulder stress and reduces chest activation
• Not achieving adequate range of motion, which limits chest stretch and development
• Excessive forward lean, which shifts emphasis toward shoulders

Modified Push-Up Variations

• Push-Up
• Incline Push-Up
• Wall Push-Up

As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.

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