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Kneeling Wide Hand Push-Up

Exercise Profile

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

The Kneeling Wide Hand Push-Up is an effective upper body exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core. It's a suitable workout for both beginners and intermediate fitness enthusiasts as it can be modified based on individual strength levels. This exercise is desirable as it requires no equipment, can be done anywhere, and helps increase upper body strength and muscle definition.

Performing the: A Step-by-Step Tutorial Kneeling Wide Hand Push-Up

  • Lower your body towards the ground by bending your elbows, ensuring your body remains straight and your elbows flare out to the sides.
  • When your chest is just above the ground, pause for a moment.
  • Push your body back up using your arms and chest muscles until your arms are fully extended.
  • Repeat this process for your desired number of repetitions, making sure to maintain good form throughout.

Tips for Performing Kneeling Wide Hand Push-Up

  • Maintain Proper Body Alignment: Your body should form a straight line from your head to your knees. Avoid arching your back or sagging your hips, as this can lead to strain or injury. Engage your core muscles to help maintain this alignment throughout the exercise.
  • Controlled Movement: Avoid rushing through the exercise. Lower your body in a slow, controlled manner until your chest nearly touches the floor, then push up to the starting position. This controlled movement will ensure that your muscles are fully engaged and you are getting the most out of each rep.
  • Breathing Technique: Breathe in as you lower your body, and breathe out as you push up. Proper breathing technique can help you maintain your strength and stamina during the exercise. 5

Kneeling Wide Hand Push-Up FAQs

Can beginners do the Kneeling Wide Hand Push-Up?

Yes, beginners can do the Kneeling Wide Hand Push-Up exercise. However, it's important to note that proper form and technique are crucial to prevent injury and maximize the benefits of the exercise. This variation of push-up is usually easier for beginners as the knees provide support, reducing the amount of weight the upper body has to lift. It's always a good idea to start with a small number of repetitions and gradually increase as strength and stamina improve.

What are common variations of the Kneeling Wide Hand Push-Up?

  • The Diamond Push-Up: This variation involves placing your hands close together under your chest, forming a diamond shape with your fingers, which targets your triceps more.
  • The Wide Grip Push-Up: For this variation, you place your hands wider than shoulder-width apart, which targets the chest muscles more.
  • The Decline Push-Up: This involves placing your feet on a raised surface like a bench or step, which increases the difficulty and targets the upper chest and shoulders more.
  • The Incline Push-Up: This variation involves placing your hands on a raised surface like a bench or step, which decreases the difficulty and targets the lower chest and triceps more.

What are good complementing exercises for the Kneeling Wide Hand Push-Up?

  • The Plank exercise complements the Kneeling Wide Hand Push-Up by strengthening the core muscles, which are essential for maintaining stability and improving overall push-up performance.
  • The Dumbbell Bench Press exercise complements the Kneeling Wide Hand Push-Up as it further strengthens the chest, shoulder, and tricep muscles, enhancing the strength needed for push-up variations.

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