Knee Push-Ups: Video Tutorial & Exercise Guide
| Workout | Knee Push-Ups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Triceps, Shoulders |
| Equipment Required | Mat |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Upper Body |
| Difficulty | Beginner |
Knee Push-Ups: Video Tutorial & Exercise Guide
Knee Push-Ups: Step-by-Step Guide
- Step 1: Start on the mat with your hands placed slightly wider than shoulder-width apart. Position your knees on the floor, keeping your body in a straight line from head to knees. Engage your core to stabilize your body.
- Step 2: Keep your elbows slightly tucked in, not flaring out. This setup protects your shoulders and targets your chest and triceps effectively.
- Step 3: Lower your chest toward the mat by bending your elbows. Go as low as you can, aiming to bring your chest close to the floor while maintaining control. Keep your core tight and your back flat throughout.
- Step 4: Push back up by straightening your arms, returning to the starting position. Focus on pushing through your palms and keeping a strong, steady movement.
- Step 5: Repeat the movement for the desired number of reps, maintaining form with each push-up. Focus on controlled, smooth motions to work your chest, shoulders, and arms effectively.
- Step 6: Breathe in as you lower down and exhale as you push up. Steady breathing keeps you in control and supports each rep.
Knee Push-Ups: Overview
Knee Push-Ups give you a simple yet effective way to build upper body strength. This beginner-friendly move targets your chest, shoulders, and triceps, while also engaging your core. Knee Push-Ups are perfect for building a foundation before progressing to full push-ups.
Knee Push-Ups: Benefits
Knee Push-Ups strengthen your chest, shoulders, and triceps, making them ideal for building upper body endurance. This exercise improves your push-up form, boosts arm strength, and helps you progress toward more challenging push-up variations.
Knee Push-Ups: Pro Tips & Advanced Techniques
- Engage Your Core: Keep your core tight to stabilize your body and avoid arching your back.
- Focus on Form: Don’t rush through the reps; controlled movements engage your muscles more and protect your shoulders.
- Add Depth Gradually: As you gain strength, lower your chest closer to the mat for a deeper push-up.
- Breathe with Control: Inhale as you lower down, and exhale as you push up. Controlled breathing helps you stay focused and steady.
Knee Push-Ups: Progression Plan
Beginner
Intermediate
Advanced
Knee Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Knee Push-Ups work?
+Knee Push-Ups target your chest, shoulders, triceps, and core, providing a solid upper body workout.
Can I add Knee Push-Ups to any workout?
+Yes! Knee Push-Ups work well as part of an upper body or full-body routine, or even as a warm-up for chest exercises.
Will Knee Push-Ups help me progress to full push-ups?
+Yes, Knee Push-Ups build strength and endurance, helping you work up to full push-ups over time.
How often should I do Knee Push-Ups?
+Include them 2-3 times a week to steadily build upper body strength.
What mistakes should I avoid?
+Avoid arching your back or letting your hips sag. Keep your core tight, elbows tucked slightly, and focus on controlled movements for the best results.
