Push up using knees
The push up on knees is an excellent exercise for beginners and those looking to build foundational upper-body strength. This variation primarily targets the pectoral muscles, triceps, and anterior deltoids, while also engaging the core for stability. Benefits of Knee Push-Ups include increased muscle tone, improved upper body endurance, and enhanced core stabilization. Athletes can profit from this exercise as it provides a safer, modified way to build strength before progressing to standard push-ups, reducing the risk of injury.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
10
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Straighten your whole body so that only your knees and your hands touch the ground. Your hands should be a little bit more than shoulder width apart.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Body Alignment: Keep your body straight from your knees to the top of your head. Avoid letting your hips sag or piking your buttocks.
Hand Position: Place your hands slightly wider than shoulder-width apart. This will help in maintaining good balance and effectively targeting your chest muscles.
Control the Motion: Lower your body in a controlled manner, and avoid letting gravity do the work. This increases muscle engagement and reduces the risk of injury.
Engage Your Core: Keep your core muscles engaged throughout the exercise. This not only protects your back but also maximizes the overall stability and control during the movement.
Breathing: Inhale as you lower your body and exhale as you push yourself back up. Proper breathing helps in maintaining rhythm and can improve endurance.
Eye Position: Look slightly ahead of you, rather than down at the floor. This helps in maintaining better cervical spine alignment.
Elbow Angle: Keep your elbows at about a 45-degree angle from your body as you lower yourself down. Avoid flaring them out too wide as that can strain your shoulders.
Wrist Alignment: Ensure your wrists are in line with your shoulders to reduce wrist strain and improve mechanical advantage during the lift.
Progress Gradually: If knee push-ups become too easy, progress to regular push-ups by adjusting your form gradually over time, such as by lifting one knee off the ground.
Warm-Up: Always warm up your muscles before starting with knee push-ups to prepare your body and reduce the risk of injury. You can start with some arm circles, cat-cow stretches, and light cardio.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
