Pushups on knees, often referred to as modified pushups, are a variation of the traditional pushup. This exercise is designed to build upper body strength and is particularly beneficial for beginners or individuals who may struggle with the full pushup. By reducing the amount of body weight being lifted, it provides a more manageable way to develop the necessary strength and form required for standard pushups.
Muscles Targeted
Primary Muscles:
- Pectoralis Major (chest)
- Triceps Brachii (back of the upper arm)
Secondary Muscles:
- Deltoids (shoulders)
- Core muscles (abdominals and obliques)
- Serratus Anterior (muscles on the side of the chest)
- Lower back muscles (erector spinae)
Benefits
Performing pushups on knees offers several benefits:
- Strength Development: Helps in building upper body strength, particularly in the chest, shoulders, and triceps.
- Core Stability: Engages and strengthens the core muscles, aiding in overall stability and balance.
- Progressive Training: Provides a stepping stone for beginners to progress to full pushups.
- Joint Friendly: Reduces the strain on the wrists and shoulders compared to full pushups.
- Versatility: Can be performed anywhere without the need for special equipment.
Equipment Needed
No equipment is required to perform pushups on knees, making it a convenient and accessible exercise. However, a yoga mat or soft surface can provide additional comfort and support for the knees.
Step-by-Step Instructions
Starting Position:
- Kneel on the floor and place your hands shoulder-width apart on the ground.
- Keep your knees together and position them behind your hips.
- Engage your core and keep your back straight, forming a straight line from your knees to your head.
Descent Phase:
- Slowly lower your body towards the ground by bending your elbows.
- Keep your elbows at a 45-degree angle to your body.
- Lower yourself until your chest is just above the ground.
Ascent Phase:
- Push through your palms to straighten your arms, lifting your body back to the starting position.
- Keep your core engaged and maintain a straight line from your knees to your head throughout the movement.
Repetition:
- Repeat the descent and ascent phases for the desired number of repetitions.
Common Mistakes to Avoid
- Sagging Hips: Keep your core engaged to avoid letting your hips drop towards the floor.
- Elbow Flare: Ensure your elbows are not flaring out too wide; keep them at a 45-degree angle.
- Limited Range of Motion: Lower your body until your chest is just above the ground to maximize muscle engagement.
- Neck Strain: Keep your head in a neutral position, avoiding craning your neck upwards or downwards.
Variations and Modifications
- Elevated Knee Pushups: Perform the exercise with your hands on an elevated surface like a bench or step for an easier variation.
- Negative Pushups: Focus on the lowering phase, descending slowly, and then using your knees to push back up.
- Pushup Holds: Hold the lowered position for a few seconds to increase the intensity.
- Diamond Knee Pushups: Place your hands close together under your chest to target the triceps more intensely.
Tips for Optimal Performance
- Warm-Up: Ensure you warm up your upper body before starting the exercise to prevent injuries.
- Controlled Movements: Perform each repetition slowly and with control to maximize muscle engagement.
- Consistent Breathing: Inhale as you lower your body and exhale as you push back up.
- Focus on Form: Prioritize proper form over the number of repetitions to avoid injury and maximize effectiveness.
Safety Considerations
- Listen to Your Body: Stop immediately if you feel any sharp pain or discomfort.
- Knee Protection: Use a yoga mat or soft surface to protect your knees from discomfort.
- Progress Gradually: Start with a few repetitions and gradually increase as your strength improves.
Conclusion
Pushups on knees are a fantastic exercise for building upper body strength, particularly for beginners. By targeting the chest, triceps, shoulders, and core, this exercise helps lay a strong foundation for progressing to full pushups. Remember to focus on form, avoid common mistakes, and gradually increase the intensity as your strength improves.
Looking for A well-structured, science-based workout plan to take your results to the next level? Check out my Transformations Plans by CLICKING HERE
