Push-ups from the knees: technique, what muscles work, how to do

Push-ups are considered a classic exercise for pumping the muscles of the upper body. But not everyone can perform it correctly and in full amplitude. A simplified version – push-ups from the knees – is suitable for beginners. They will help to learn the technique and eventually move to the usual version.

What muscles work?

master trainer of the Pride Fitness chain of fitness clubs

“Let’s take a lighter version of the classic exercise.”

Due to the larger support area and shorter amplitude, the load is not as great as in the push-up from the toes, but the muscle groups involved are similar. These are mainly the upper body:

large pectoral muscle;
上腕三頭筋；
the front of the deltoid muscle.

Also to stabilize the position, the short head of the biceps, straight and oblique abdominal muscles, and spinal extensors are involved.

What are the benefits?

Of course, this is a simplified version of the exercise, but do not think that there will be no effect. Regular performance of push-ups from the knees brings a number of positive changes.

First, you develop the strength of the muscles of the arms, cortex, shoulder girdle and pectoral muscles. This will smoothly prepare you to perform the exercise in full amplitude.
Secondly, thanks to the loads, your arms and shoulders will become tighter, girls will be able to correct the décolletage zone.

禁忌事項

The first and most obvious deterrent is damage to muscles and joints, pain in the shoulders, lower back, arms, elbows and knees. This also includes the recovery period after injuries and surgeries.

Hypertension and unstable blood pressure is a reason to check with your doctor about the types of training and exercises you can and cannot do. The same rule applies to any chronic diseases. Not the most obvious, but an important contraindication – the presence of a large excess weight, your joints may not be able to withstand such a load.

How to perform?

The number of repetitions depends on your fitness level. Try to start with 10 times in two or three approaches. Then you can increase either the number of approaches or the number of repetitions.

Push-ups from the knees

Technique

Stand with your hands and knees together. Place your hands slightly wider than your shoulders, knees close together. You can cross your feet and bend your knees. Your back is straight and your abs are tense throughout the exercise.
As you inhale, lower the body down by bending the arms at the elbows and inhale. Elbows move along the body.
Perform the exercise until your chest lightly touches the floor or until a right angle at the elbow joint.
With an exhalation, lift the torso up, straightening the arms, and return to the starting position.

Mistakes when performing

To avoid injuries and get results, it is necessary to follow the technique. Below are a number of things you should definitely pay attention to.

Spreading the elbows apart when lowering the body. This creates improper stress on the joints. Elbows should move along the body.
Improper breathing. Breathe evenly, with an exhalation when lifting.
A crooked back in the thoracic and lumbar spine. The body should remain in a straight line, this is necessary for the correct distribution of the load. Otherwise, there is a risk of injury to the spine.
Excessive lifting or sagging of the pelvis. Just as in the previous point, this position distributes the weight incorrectly and can lead to injury.

How to make it harder?

When you realize that you’re already good at the exercise, but you’re still not up to the classic variation, it’s time for modifications. Here’s how you can make it harder:

Do it at a slower pace;
put a small weight on your back;
keep one leg in the air;
do push-ups from a platform.

Sometimes, if you’re not good at an exercise, you should just start with something simpler. And then come back to the difficult version already prepared.