Push-ups on knees, also known as modified push-ups, are a beginner-friendly variation of the traditional push-up. This exercise is performed on the knees instead of the toes, reducing the amount of body weight lifted and making it more accessible for those building upper body strength.
Definition and Purpose
Push-ups on knees are a strength-training exercise targeting the muscles of the chest, shoulders, and triceps. The purpose of this modification is to provide an easier version of the standard push-up, allowing individuals with less upper body strength, beginners, or those recovering from an injury to perform the exercise effectively and safely. It serves as a stepping stone to progressing to full push-ups.
Steps to Perform Push-Ups on Knees
Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your knees on the ground.
Engage your core and keep your body in a straight line from your head to your knees.
Inhale as you slowly lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle from your torso.
Lower yourself until your chest is just above the ground or as far as you can comfortably go while maintaining good form.
Exhale as you push back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions, maintaining proper form throughout.
Indications and Contraindications
Push-ups on knees are suitable for a wide range of individuals, particularly those who are new to strength training or lack sufficient upper body strength to perform standard push-ups. However, certain individuals may need to avoid or modify this exercise:
Indications:
Beginners in strength training
Individuals with limited upper body strength
People recovering from shoulder or upper body injuries
Those looking to improve push-up form before advancing to standard push-ups
Contraindications:
Severe wrist, shoulder, or elbow injuries
Chronic pain conditions affecting the upper body
Recent upper body surgery
Precautions and Complications
When performing push-ups on knees, it's essential to maintain proper form to avoid injury and maximize benefits. Some precautions include:
Keep your core engaged to prevent your lower back from sagging.
Avoid flaring your elbows too wide, as this can strain the shoulders.
Ensure your hands are placed correctly to distribute weight evenly and avoid wrist strain.
Start with a small number of repetitions and gradually increase as your strength improves.
Complications from push-ups on knees are uncommon but can occur if the exercise is performed incorrectly or if the individual has pre-existing conditions. These complications may include wrist or shoulder strain, lower back discomfort, or exacerbation of existing injuries.
Further Reading Material
For those interested in further exploring push-ups on knees and other strength training exercises, the following resources are recommended:
"Strength Training Anatomy" by Frederic Delavier - Offers detailed illustrations and explanations of various strength exercises, including modified push-ups.
"The Women's Health Big Book of Exercises" by Adam Campbell - Provides comprehensive workout routines and exercise variations for all fitness levels.
ACE Fitness (www.acefitness.org) - An online resource with articles, videos, and tutorials on strength training and exercise modifications, including push-ups on knees.
By incorporating push-ups on knees into your workout routine and focusing on proper technique, you can build upper body strength effectively and safely. This exercise provides a solid foundation for progressing to more advanced push-up variations as your strength improves. Always listen to your body and practice with awareness to avoid injury and achieve the best results.
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