Knee push-ups are an excellent way to start developing muscle strength, especially for those new to the fitness world. This exercise primarily targets the chest, shoulders, and triceps, while being accessible to everyone thanks to its simplified variant. Whether you are a beginner looking to tone up or someone wanting to diversify your workout, knee push-ups are an effective and practical option.
The benefits of knee push-ups
Knee push-ups offer various advantages, making them ideal for anyone looking to improve their strength. Here are some of the benefits you can gain from them:
Muscle strengthening
By performing knee push-ups, you target the main muscles in the upper body, namely those of the chest, shoulders, and arms. This makes it a powerful exercise for developing your musculature.
Better posture
By regularly integrating knee push-ups, you help strengthen your shoulder girdle and improve your posture. Good posture is essential to prevent pain and injuries in the long run.
Accessibility
This exercise suits all fitness levels. Knee push-ups reduce the load on the upper body while maintaining good muscle activation, allowing beginners to progress without getting discouraged.
Coordination and balance
Performing knee push-ups requires concentration and good body control. Over time, this exercise will help improve your coordination and overall balance.
An evolving exercise
Knee push-ups can serve as a springboard to progress towards traditional push-ups. Once you feel comfortable with this exercise, you can move on to more challenging variants.
How to do knee push-ups?
To perform knee push-ups, follow these simple steps:
Starting position
Sit on the floor and get on your knees. Place your hands on the floor shoulder-width apart. Ensure that your elbows are slightly bent in this initial position.
Body alignment
Engage your abs and keep your back straight. It is important to have an appropriate alignment of the head, shoulders, hips, and knees. Your body should form a straight line from your knees to your shoulders.
Executing the push-up
Breathe in deeply and slowly bend your elbows, lowering your chest towards the floor. Your elbows should remain close to your body during this phase. Once your chest is near the floor, exhale and push with your arms to return to the starting position.
Repetitions and sets
It is advisable to start with 5 to 10 repetitions. As you gain strength, you can increase the number of repetitions and sets.
Important: listen to your body
If you feel pain (other than slight discomfort), stop the exercise. Consult a professional if necessary.
To learn more, check out this article on How to properly do push-ups.
Common mistakes to avoid
It is easy to make mistakes when performing knee push-ups. Here are some of the most common ones and how to avoid them:
Not maintaining proper alignment
Improper body alignment can lead to pain and limit your progress. Make sure your body stays in a straight line throughout the movement.
Bending arms too widely
Your elbows should remain close to your body to effectively target the muscles. If your elbows flare out too much, you risk injury.
Not controlling the movement
Going down and back up quickly can undermine the effectiveness of the exercise. Take the time to control each phase of the movement to get the most benefit.
Not breathing properly
Forgetting to breathe can affect your performance. Inhale while going down and exhale while coming up for better efficiency.
Complementary exercise bibliography
In addition to knee push-ups, there are other exercises to incorporate into your strength training routine. Here are some suggestions:
Classic push-ups
Once you master knee push-ups, trying classic push-ups is a great progression.
Incline push-ups
Incline push-ups allow you to maintain intensity while being slightly more accessible than classic push-ups. Place your hands on an elevated surface (like a bench or a table) to perform this exercise.
Decline push-ups
For an added challenge, include decline push-ups that require you to elevate your feet.
Diamond push-ups
More advanced push-up variants, diamond push-ups are ideal for strengthening your triceps and improving your muscle strength.
On the path to success
As you progress with knee push-ups, here are some tips to maintain your motivation:
Set goals
Create achievable and measurable goals to assess your progress. For example, gradually increase the number of repetitions each week.
Vary your workouts
Incorporating different push-up variants can break the monotony and challenge your muscles from different angles.
Share your progress
Engage with others who share the same goals. This offers mutual support and additional motivation.
Track your progress
Keep a training journal to track your performance. This will allow you to visualize your progress and stay motivated.
My name is Lucas, and I am a fitness coach specializing in sports and well-being. Passionate about fitness and health, I am here to guide you on your journey toward better physical shape and a healthier life. Together, we will reach your goals and help you exceed your limits!
