Knee Push-Up
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Description
Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
How to Perform
- Start by kneeling on the floor. Place your hands slightly wider than shoulder-width apart on the ground.
- Position your knees together and keep your feet lifted off the ground.
- Engage your core and maintain a straight line from your head to your knees.
- Lower your body by bending your elbows until your chest nearly touches the floor.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your core tight throughout the movement to maintain proper alignment.
- Ensure that your elbows are at a 45-degree angle to your body as you lower yourself.
- Avoid arching your back; maintain a straight line from head to knees.
- Focus on controlled movements rather than speed to maximize muscle engagement.
- If you experience discomfort in your wrists, try using push-up bars or perform the exercise on a soft surface.
Common Mistakes
- Hands placed too far forward, causing shoulder strain.
- Elbows flaring out excessively, reducing triceps engagement.
- Lowering the chest too far, risking shoulder injury.
- Not maintaining a straight line from head to knees, leading to core disengagement.
- Failing to engage the core, resulting in lower back arching.
- Dropping the hips, causing loss of proper form.
- Inadequate range of motion, limiting muscle activation.
- Rushing through reps, sacrificing control and form.
- Not keeping shoulders down and away from ears, leading to neck tension.
Recommended Exercises
Explore exercises related to Knee Push-Up for chest training and similar movement patterns.
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