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Kneeling Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Triceps Brachii
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Introduction to the Kneeling Push-up

The Kneeling Push-up is a strength-building exercise that primarily targets the chest, triceps, and shoulder muscles, while also engaging the core. It's an ideal workout for beginners or those with less upper body strength, as it is a modified, less strenuous version of a standard push-up. Individuals would want to perform this exercise to build upper body strength gradually, improve muscle tone, and enhance overall fitness without the risk of injury associated with more challenging push-up variations.

Performing the: A Step-by-Step Tutorial Kneeling Push-up

  • Extend your legs behind you, keeping your knees on the mat and your feet up off the floor.
  • Lower your body towards the floor by bending your elbows, keeping your body in a straight line from your head to your knees.
  • Push your body back up by extending your arms, while ensuring your body maintains the straight line.
  • Repeat this movement for the desired number of repetitions, ensuring to keep your core engaged throughout the exercise.

Tips for Performing Kneeling Push-up

  • Engage Your Core: It's crucial to keep your core engaged throughout the exercise. This helps maintain a straight line from your head to your knees, preventing your back from sagging or your butt from sticking up, which are common mistakes that can lead to back pain or reduce the effectiveness of the exercise.
  • Proper Elbow Position: As you lower your body towards the floor, keep your elbows close to your body. This targets the triceps more effectively and reduces strain on the shoulder joints. Flaring the elbows out too wide is a common mistake that can lead to shoulder injuries.
  • Controlled Movement: Lower yourself slowly and push back up in a controlled manner. Avoid rushing the movement

Kneeling Push-up FAQs

Can beginners do the Kneeling Push-up?

Yes, beginners can certainly do the Kneeling Push-up exercise. It's actually a great way to start building upper body strength, especially for those who find standard push-ups too challenging at first. The kneeling position reduces the amount of weight the person has to lift, making the exercise more manageable. It's important to maintain proper form, though, to prevent injury and ensure the exercise is effective.

What are common variations of the Kneeling Push-up?

  • Wide Grip Kneeling Push-Up: In this variation, you place your hands wider than shoulder-width apart while performing the push-up on your knees.
  • Close Grip Kneeling Push-Up: This variation involves placing your hands closer together, targeting your triceps more than the standard kneeling push-up.
  • Kneeling Push-Up with a Twist: After each push-up, you rotate your torso and extend one arm towards the ceiling, alternating sides with each rep.
  • Single Leg Kneeling Push-Up: This variation involves lifting one leg off the ground while performing the push-up, which challenges your balance and engages your core.

What are good complementing exercises for the Kneeling Push-up?

  • Tricep Dips: These target the triceps, shoulders, and chest, the same muscles that are engaged during Kneeling Push-ups, hence enhancing the strength and endurance of these muscles for better push-up performance.
  • Incline Push-ups: Like Kneeling Push-ups, Incline Push-ups provide a less intense variation of the standard push-up, making them ideal for beginners or those seeking to gradually build their upper body strength.

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