Kneeling Wide Push-Up

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Body Part: Chest

Description

The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.

How to Perform

Start by kneeling on the floor with your hands placed wider than shoulder-width apart.
Keep your body straight from your knees to your head, engaging your core.
Lower your chest towards the floor by bending your elbows outwards.
Stop when your chest is just above the ground, then push back up to the starting position.
Maintain a steady pace and controlled movement throughout the exercise.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Ensure your hands are placed wider than shoulder-width to target the chest effectively.
Engage your core to maintain a straight line from knees to head.
Focus on controlled movements; avoid letting gravity do the work during the descent.
Keep elbows slightly bent at the top of the movement to maintain tension in the muscles.
Breathe in as you lower your body and exhale as you push back up.

Common Mistakes

Hands placed too wide, reducing range of motion and increasing shoulder strain.
Elbows flaring out excessively, leading to poor shoulder engagement.
Hips sagging towards the floor, causing lower back strain.
Failing to maintain a straight line from head to knees, compromising core stability.
Not lowering the chest close enough to the ground, limiting muscle activation.
Rushing the movement, reducing control and effectiveness.
Allowing the head to drop, causing neck strain.
Neglecting to engage the core, leading to a loss of balance and form.
Pushing through the wrists instead of distributing weight evenly through the hands.