Push Up On Knees: Video Tutorial & Exercise Guide
Push Up On Knees: Step-by-Step Guide
- Step 1: Start on the floor with your hands placed shoulder-width apart and your knees on the ground. Keep your body in a straight line from your head to your knees.
- Step 2: Engage your core and tighten your glutes to maintain a straight body position. Your arms should be fully extended, and your hands directly under your shoulders.
- Step 3: Slowly bend your elbows, lowering your chest toward the floor. Keep your elbows at a 45-degree angle to your body as you lower down.
- Step 4: Lower your chest as close to the ground as you can without touching it, and then push yourself back up by extending your arms.
- Step 5: Repeat for the desired number of repetitions, keeping your body in a straight line from head to knees throughout the movement.
Push Up On Knees: Overview
Push Ups on Knees are a modified version of the standard push-up, making them a great option for beginners or those working on building upper body strength. This variation reduces the amount of bodyweight you’re pressing, allowing you to focus on form and control while strengthening the chest, shoulders, and triceps. It’s a useful exercise for progressing toward a full push-up.
This modification also places less stress on the shoulders and lower back, making it suitable for individuals with limited mobility or recovering from injury.
Push Up On Knees: Benefits
Push Ups on Knees are an excellent way to build foundational upper-body strength, particularly in the chest, shoulders, and triceps. They also engage the core muscles, helping improve stability and balance. This variation is ideal for beginners or those with limited strength, providing a way to practice the push-up movement with less intensity while still reaping the benefits of the exercise.
Additionally, this exercise helps improve form and range of motion, which can make the transition to full push-ups smoother and safer.
Push Up On Knees: Pro Tips & Advanced Techniques
Keep your core engaged throughout the exercise to prevent your lower back from sagging. Focus on maintaining a straight line from your head to your knees to ensure proper form. To make the exercise more challenging, you can lower yourself more slowly or pause briefly at the bottom of each rep to increase time under tension. As you get stronger, progress to full push-ups by elevating your knees off the floor.
Push Up On Knees: Progression Plan
Beginner
Intermediate
Advanced
Push Ups on Knees: Frequently Asked Questions (FAQs)
What muscles do Push Ups on Knees target?
+This exercise primarily targets the chest, shoulders, and triceps, while also engaging the core muscles for stabilization.
Are Push Ups on Knees effective for building strength?
+Yes, Push Ups on Knees are effective for building upper-body strength and are particularly useful for beginners or those with limited upper-body strength. They help improve form and prepare you for full push-ups.
How can I make Push Ups on Knees more challenging?
+You can increase the difficulty by slowing down the lowering phase, adding more repetitions, or progressing to full push-ups as your strength improves.
What common mistakes should I avoid during Push Ups on Knees?
+Avoid letting your hips sag or sticking your buttocks up. Maintain a straight line from your head to your knees, and focus on a controlled, smooth movement.
How often should I include Push Ups on Knees in my routine?
+Push Ups on Knees can be included 1-2 times per week as part of your upper-body workout routine, especially if you’re working on progressing to full push-ups.
