Knee Push-Ups are a modified version of the traditional push-up that primarily targets the chest, shoulders, and triceps while also engaging the core. This exercise is a great option for beginners or those building upper body strength, as it reduces the intensity of a standard push-up by lowering the amount of body weight lifted.
How to Perform:
- Start by positioning yourself on all fours, with your hands placed slightly wider than shoulder-width apart and your knees on the ground.
- Engage your core by pulling your belly button towards your spine, keeping your back straight and your body in a straight line from your head to your knees.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides as you lower your chest towards the floor.
- Lower yourself until your chest is just above the ground, or as low as your strength allows, while maintaining a straight line from your head to your knees.
- Push through your palms to straighten your arms and return to the starting position, fully extending your elbows at the top.
- Repeat the movement for the desired number of repetitions, focusing on maintaining proper form and controlled movement.
Tips:
- Keep your core tight throughout the exercise to prevent your hips from sagging or lifting too high.
- Maintain a steady breathing pattern, inhaling as you lower your body and exhaling as you push back up.
- Ensure that your head stays in line with your spine, and avoid dropping your chin towards your chest.
- Start with 2-3 sets of 10-15 repetitions, gradually increasing the number of reps as your upper body strength improves.
Knee Push-Ups are an effective exercise for building strength and muscle endurance in the upper body while providing a less intense alternative to full push-ups. They are ideal for beginners, those recovering from an injury, or anyone looking to improve their push-up form and strength before progressing to more advanced variations.
