Knee Push-Up 101 Video Tutorial
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Overview
The Knee Push-Up is a modified version of the traditional push-up, designed to target the chest with secondary emphasis on the shoulders and triceps. By performing the push-up with the knees on the ground, the exercise reduces the amount of body weight being lifted, making it a great option for beginners or those building strength. This variation allows for a more controlled movement while still engaging the chest and upper body muscles effectively. It is performed with no equipment, relying solely on bodyweight, and is an excellent way to build upper body strength, improve stability, and prepare for more advanced push-up variations.
How to Perform
Get into Position: Begin by setting up for the knee push-up as you would for a regular push-up. Place your hands slightly wider than shoulder-width apart on the floor, keeping your fingers spread for better stability. Instead of balancing on your toes, lower your knees to the floor so that your body is supported by your knees rather than your feet. Ensure your body forms a straight line from your head to your knees.
Engage Your Core: Tighten your core muscles to maintain a stable, straight posture throughout the movement. Avoid letting your hips sag or pike upwards. Keeping your core engaged will prevent strain on your lower back and allow for proper muscle activation.
Lower Your Body: Slowly bend your elbows to lower your chest towards the ground. Keep your elbows at about a 45-degree angle to your body. Lower yourself until your chest is about an inch from the floor or as low as is comfortable while maintaining control and good form.
Pause and Press Back Up: Once you reach the lowest point, pause briefly, then press through your palms and extend your elbows to raise your body back to the starting position. Focus on pushing with your chest, shoulders, and triceps, ensuring the movement is controlled and steady.
Repeat for Desired Reps: Continue performing the knee push-ups for the desired number of repetitions. Focus on maintaining proper form throughout each rep to maximize the engagement of the chest, shoulders, and triceps while minimizing the risk of injury.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Maintain a Straight Body: Throughout the entire movement, ensure your body remains straight from your head down to your knees. Avoid letting your hips sag or arch upwards, as this can reduce the effectiveness of the exercise and put unnecessary strain on your lower back.
Hand Placement: Position your hands slightly wider than shoulder-width apart, typically around 36 inches apart, depending on your body size. This wider hand placement will help target the chest more effectively while also engaging the shoulders and triceps.
Finish Strong: Knee push-ups can be a great way to complete a chest workout, providing a lower-intensity movement to help you finish your set without compromising form. They're especially useful for maintaining muscle engagement in the chest, shoulders, and triceps after more challenging exercises.
How Not to Perform
Don’t Let Your Hips Sag: Avoid letting your hips drop towards the floor during the push-up. This can put unnecessary strain on your lower back and shift focus away from the chest and arms. Maintain a straight body from your head to your knees, keeping your core engaged throughout.
Don’t Pike Your Hips Up: On the other hand, don’t let your hips rise too high towards the ceiling. This disrupts the alignment of your body and reduces the efficiency of the movement. Keep your body in a straight line, aligning your knees, hips, and shoulders.
Avoid Flared Elbows: Don’t let your elbows flare out too much to the sides (90 degrees or wider). This can cause shoulder discomfort and decrease chest activation. Keep your elbows at a 45-degree angle relative to your body to maintain shoulder safety and properly target the chest.
Don’t Use Momentum: Avoid using momentum to push your body up quickly. Jerky movements or bouncing can cause unnecessary strain on the joints and reduce muscle engagement. Focus on a slow, controlled movement both as you lower and push up, emphasizing muscle contraction.
Don’t Let Your Hands Be Too Close or Too Wide: Placing your hands either too close together or too far apart can affect the targeting of the chest and reduce efficiency. Keep your hands slightly wider than shoulder-width apart to properly activate the chest, shoulders, and triceps.
Don’t Forget to Engage Your Core: Failing to engage your core muscles during the movement can lead to lower back strain and reduce stability. Always keep your abdominal muscles tight to maintain proper body alignment and maximize the effectiveness of the exercise.
Don’t Hold Your Breath: Remember to breathe consistently throughout the exercise. Holding your breath can create unnecessary tension in the body and reduce performance. Exhale as you push up and inhale as you lower yourself down.
Don’t Rush the Reps: Avoid speeding through the repetitions to complete the set faster. This will waste energy and prevent full muscle engagement. Perform each rep with focus and control to get the most out of the exercise.
Don’t Let Your Neck Overextend: Avoid craning your neck or looking too far up while performing the knee push-up. Keep your head in a neutral position, aligned with your spine, to reduce strain on the neck and to maintain proper body mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
