Kneeling Push-Ups: Build Upper Body Strength with a Modified Classic
Kneeling push-ups are a modified version of the traditional push-up, making them an excellent exercise for beginners or anyone looking to build upper body strength gradually. This exercise targets your chest, shoulders, triceps, and core while being gentler on your wrists and elbows.
How to Perform:
- Start: Begin on your hands and knees, with your hands slightly wider than shoulder-width apart and positioned directly under your shoulders.
- Extend: Extend your legs back, resting on your knees, and keep your body in a straight line from your knees to your head.
- Lower: Bend your elbows and lower your chest towards the ground, keeping your core engaged and back flat.
- Push: Press back up through your hands to the starting position, extending your arms fully.
Key Points:
- Maintain a straight line from your knees to your head throughout the movement.
- Engage your core muscles to support your back and maintain good form.
- Keep your elbows tucked in close to your body as you lower down.
- Breathe in as you lower down, breathe out as you push back up.
Modifications:
- Incline Kneeling Push-Ups: Perform on an elevated surface like a bench or countertop to decrease the intensity.
- Full Push-Ups: Once you build strength, progress to full push-ups with your feet on the ground.
Benefits:
- Strengthens chest, shoulders, triceps, and core.
- Improves upper body strength and endurance.
- Builds a foundation for full push-ups.
- Gentler on wrists and elbows than traditional push-ups.
Safety:
- Ensure proper form to protect your shoulders and wrists.
- Avoid sagging or rounding your back.
- Stop if you feel any pain and consult a qualified fitness professional.
