4. knee push up
Push-ups are one of the most effective bodyweight exercises for targeting the pectoral muscles, shoulders, and triceps. They help build strength in the chest while also engaging the core and improving posture.
From your knees, assume the classic push-up position, except instead of touching the floor with your toes, lift them as high as you can. Then lower your torso and return to the natural push-up motion.
Perform 3 sets of 10–15 repetitions.