She Strengthens

The Surprising Benefits of Knee Push-Ups

Are knee push-ups really just a watered-down version of traditional push-ups? Think again! Despite their reputation, knee push-ups are a powerful upper-body exercise that can help you build strength and improve your overall fitness.

Why Knee Push-Ups Get a Bad Rap

Knee push-ups are often misunderstood as “easy” or “cheating.” But the truth is, they’re an effective way to work your upper body without putting too much strain on your joints. By starting on your knees, you can focus on perfecting your form and building strength before moving on to more challenging exercises.

How to Do a Knee Push-Up

Performing a knee push-up is simple:

• Kneel on the floor with your arms extended and hands shoulder-width apart.
• Tighten your abs and bend your arms, lowering your torso until your chest grazes the floor.
• Push your torso back up by straightening your arms.
• Repeat, focusing on slow and steady movements.

Tips for Perfect Form

To get the most out of your knee push-ups, remember to:

• Keep your back straight and your muscles active throughout the move.
• Tighten your abs and glutes to engage your core.
• Push your weight into your entire hand, including your fingers, to avoid straining your wrist.
• Breathe naturally and take breaks if you need to.

Tricep Variation

Want to target the backs of your arms? Try the tricep knee push-up variation:

• Kneel on the floor with your arms straight in front of you.
• Tighten your abs and bend your arms, lowering your torso until your chest grazes the floor and your elbows scrape the sides of your ribs.
• Push your torso back up by straightening your arms.
• Repeat, focusing on slow and steady movements.

The Perks of Knee Push-Ups

So, what’s the big deal about knee push-ups? For starters, they’re easier on your joints than traditional push-ups. Plus, research suggests that knee push-ups can be just as effective as traditional push-ups for building upper-body strength. And, they can be a great way to modify your workout if you’re recovering from an injury.

Knee Protection Tips

To avoid putting too much strain on your knees, remember to:

• Perform push-ups on a mat or carpet instead of a bare floor.
• Kneel on a folded towel or pillow to cushion your knees.
• Place your hands flat on the floor with fingers slightly spread to distribute your weight evenly.
• Check your form often to avoid knee or wrist injury.

The Bottom Line

Knee push-ups are more than just a modified exercise – they’re a powerful tool for building upper-body strength and improving your overall fitness. By incorporating knee push-ups into your workout routine, you can set yourself up for success and take your fitness to the next level.