What Are Half Push-ups?

Half push-ups are a beginner friendly version of push-ups usually done on the knees or using half repetitions. 

This exercise is the final push-up variation to master before progressing to full push-ups. 

How To Do Half Push-ups:

Half push-ups can be performed in two different ways:

1. Half push-ups on the knees (Recommended)

2. Half push-ups using half repetitions (Not recommended)

Traditionally half push-ups are done using half repetitions as reducing the range of motion makes push-ups easier. 

But, half repetitions don’t build as much muscle and strength as full repetitions. 

Therefore, half push-ups done on the knees is the better of these two exercises, because this version of the exercise encourages full range of motion. 

How To Perform Half Push-Ups On Your Knees:

To perform half push-ups on the knees, break the exercise down into two movements – Negative push-ups on the way down and knee push-ups on the way up. 

1. Get into the high plank position – with hands slightly wider than shoulder width apart and shoulders stacked above your wrists. 

2. Squeeze (or tense) the glutes abs and thighs, and lower your torso to the ground while inhaling

3. Once at the bottom, drop your knees to the ground and push yourself back to the starting position. 

4. From here, lift your knees off the ground and assume the high plank position again.

How To Perform Half Push-ups Using Half Repetitions:

For those that prefer to do half repetitions, the best way to perform the exercise is with an object under your chest or torso, like a pillow or block. 

This will limit your range of motions while enabling you to perform half push-ups with roper form. 

1. Get into the high plank position as described above. Place the object (like a stack of books or a backpack filled with clothes) directly under your chest. 

2. Take a deep breath, squeeze your glutes, abs and thighs and lower your self to the object.

3. When your chest touches the object, push yourself back up to the starting position. 

Benefits And Drawbacks Of Half Push-ups:

Half push-ups are a progression exercise that builds muscle and strength required for full push-ups. 

But, like all exercises there are both benefits and drawbacks when doing half push-ups. 

Who Should Do Half Push-ups:

Half push-ups should benefit those who:

1.  Want to build the strength or learn the technique to perform full push-ups

2.  Have mastered both negative and knee push-ups 

3.  Have an injury that doesn’t allow them to perform full push-ups 

4.  Want to master other push-up variations like the one-arm push-up or sphinx push-ups 

Who Shouldn’t Do Half Push-ups:

Half Push-ups won’t benefit those who:

1.  Can’t do negative or knee push-ups – If you’re struggling with negative or knee push-ups, then mastering those two movements will be more beneficial than doing half push-ups.

2.  Can already do full push-ups – Since half push-ups are easier than full push-ups, this exercise won’t benefit those who can already do full push-ups. Although harder variations of half push-ups, like one arm half push-ups can still benefit more advanced trainees. 

If you’re unsure where to start learning push-ups, check out my step-by-step step push-up progression guide.

Half Push-up Workout – How To Make Progress With Half-Push Ups:

The best way to make progress with half push-ups is by using principles of progressive overload.

The most simple way of applying progressive overload to half push-ups is to either increase the number of sets or repetitions or both.

For example:

If you start with 1 set of 3 repetitions, try increasing the number of set you do in your coming workouts. 

Progress to 2 or 3 sets of 3 repetitions before adding repetitions to each set. 

Alternatively, you can add repetitions to your sets before adding more sets to your workout. 

Goal: 

Try to work up to a goal of 3 sets of 10-12 repetitions before attempting your first full push-up. 

Although you can try doing full push-ups anytime you feel like you’re ready.

If you still cant do your first push-up then, try to increase the target sets and reps to 3 sets of 12-15 receptions. 

From here, you should be more than strong enough to do your first full push-up. 

How Often To Do Half Push-ups:

You can add half push-ups to your workout routine 2-3 times a week. make sure to keep at least 2 days rest (48-72 hours) between two consecutive half push-up workouts. 

Example Half Push-up Workout:

Monday: Half Push-ups

Tuesday: Off

Wednesday: Half Push-ups

Thursday: Off

Friday: Half Push-ups

Saturday and Sunday: Off

Alternatively you can do half push-up workouts everyday using the greasing-the-groove workout method. 

But beginners don’t need to do push-ups everyday. They can easily make progress without working out every single day. 

How To Make Half Push-ups Harder:

If half push-ups are too easy they can be made harder by progressing to full push-ups. 

But, there are other half push-up variations that are more difficult, like:

1. Close grip half push-ups

2. Deficit Half Push-ups and 

3. One arm half push-ups  

How To Make Half Push-ups Easier:

The following push-up variations are easier than half push-ups:

1. Knee Push-ups

2. Negative Push-ups

3. Incline Push-ups

4. Wall Push-ups 

Half Push-up Variations:

There are several different variations of half push-ups:

1. One arm half push-ups – One arm half push-ups are one of the hardest half push-up variations. Beginners won’t benefit from this half push-up variation as much as intermediate trainees learning the one arm push-up. One arm half push-ups can be used to build one arm pushing strength for those who can’t do full one arm push-ups yet.

2. Close push-ups – Close grip half push-ups place more load on the triceps and can thus be used to target the triceps when doing half push-ups. Diamond grip half push-ups are another close grip variation of half push-ups. Diamond grip half push-ups used the narrowest push-up grip possible and can be used to train for diamond push-ups. 

3. Wide Grip Half Push-ups – Wide grip half push-ups emphasise the chest over the triceps, as a wider stretches the chest muscles at the bottom of the exercise. 

5. Half Sphinx Push-ups – Sphinx push-ups are a 

Half Push-up Alternatives:

There are no real alternatives to half push-ups, as this exercise is used specifically as a progression exercise to learn full push-ups. 

But there are other push-up progressions that can be practiced instead of half push-ups, like:

1.  Incline push-up progression

2.  Incline ring push-up progression

Conclusion:

Half push-ups are an effective push-up progression that can build both the muscle and strength to perform traditional push-ups.

Half push-ups can also be made harder for intermediate trainees for more by modifying the grip position. Once arm push-ups, diamond push-ups and sphinx push-ups can all be trained using their half push-up counterparts.

If you master one arm push-ups, then you’re one step away from doing your first full push-up.