What are Knee Push-Ups?
Push-ups: this bodyweight exercise has a reputation for being extremely challenging. This reputation is not unfounded.
Utilized by advanced fitness classes and military boot camps for dozens of years, pushups engage the chest, shoulder, bicep, tricep, forearm, and core muscles, while the downward-facing position of the movement spikes the heart rate to burn calories.
Push-ups are traditionally performed by placing the body in a plank position (perched on the toes) and lowering the entire body towards the ground. Knee push-ups are an excellent modification, as the kneeling position shortens the lever of the motion, making it less challenging.
This modification is also excellent for those with back conditions, as less pressure is placed on the lower back region.
Even though knee push-ups are a modified exercise, they are still extremely challenging and effective, bringing strength and tone to the chest, arms, and abdominal muscles.
How to Perform Knee Push-Ups:
- Begin by kneeling on cushioned surface (mat, towel, or small pillow can be placed under knees if extra cushion is needed)
- Lean forward until body is in a 45-degree angle, knees placed securely on cushioned surface, hands placed firmly on ground, fists, or dumbbells (hands should be slightly-wider than shoulder-width apart), feet elevated from the ground (feet can be crossed at the ankles if this is more comfortable)
- Bend the elbows to lower the torso towards the floor (keep gaze towards the floor; concentrate on moving the forehead towards the floor; engage core to prevent back sagging or arching)
- Engage chest, arm, and core muscles to push the torso back to the starting position
- Repeat for desired number of reps
Muscles Activated:
Chest – pectoralis minor, pectoralis major
Shoulder – anterior deltoid, medial deltoid, posterior deltoid, supraspinatus, infraspinatus, teres major, teres minor
Biceps – biceps brachii, brachioradialis, brachialis
Triceps – triceps brachii (long, lateral, and medial head)
Forearm – brachioradialis, palmaris longus, anconeus, flexor carpi ulnaris, extensor carpi ulnaris, extensor carpi radialis longus, extensore carpi radialis brevis
Abdominals – internal oblique, external oblique, rectus abdominis, transverse abdominis
