Knee push-ups for the chest are also called “modified push-ups” or “girl push-ups.”This simple “at home” move often gets a bad rap that knee push-ups are hard on your kneecaps. But this is not true!
Knee push-ups are a bona fide upper-body exercise. They’re the ideal starting way forward for the absolute beginners and seniors to get into standard (toe) push-ups or other difficult shoulder or arm exercises.
Continue reading to learn how to do knee push-ups correctly, knee push-up form, knee push-up benefits, and the muscles worked.
What Are The Knee Push-ups Benefits & Knee Push-ups Muscles Worked?
They’re easier! By starting on one’s knees, one can work on one’s form and stability before progressing to traditional push-ups.
This simple at-home upper body workout is an effective alternative for the folks who cannot perform a traditional push-up yet.
The folks who are recovering from upper back or shoulder issues can also consider doing knee push-ups.
Experts suggest that once you are comfortable with doing 15-16 knee push-ups in a row, you can try a few standard push-ups on your toes.
Knee push-ups and standard push-ups involve and activate the same upper body muscles: chest, shoulders, arms, & abs. The only real difference is that you’re decreasing your resistance.
How to do a knee push-up correctly?
This move is quite simple. It’s like traditional push-ups, but on your knees.
Start Position
You are going to kneel on an exercise mat or a carpeted floor. You may keep a narrow pillow or a folded towel under your knees. Extend your arms and put hands about shoulder-width apart flat on the mat with fingers slightly spread in front of you. Tighten your abs. This is your starting position.
Movement
While bending your arms, you are going to lower your torso until your chest nearly touches the mat.
Straightening your arms, push your torso back up slowly & steadily. This completes one rep.
Repeat for the desired number of reps. You must focus on your form instead of the number of reps or speed.
Important Tips
(i) Throughout the exercise, keep your back straight. Never allow it round!
(ii) Maintain your abs and butt tight during the push-ups to work your core.
(iii) Push your weight onto your whole hand, including fingers, and evenly distribute your weight across your torso to avoid wrist or knee injury.
Triceps knee push-up variation
If you want to work your triceps (the muscles located on the backs of your arms), try this modified knee-push workout:
Start Position
You are going to kneel on an exercise mat or a carpeted floor. You may keep a narrow pillow or a folded towel under your knees. Extend your arms and put hands in FRONT (note not shoulder-width apart) flat on the mat with fingers slightly spread in front of you. Tighten your abs. This is your starting position.
Movement
While bending your arms, you are going to lower your torso until your chest nearly touches the mat and your elbows scrape the sides of your ribs.
Straightening your arms, push your torso back up slowly & steadily. This completes one rep.
Repeat for the desired number of reps. You focus on your form instead of the number of reps or speed.
A word of caution
If you still feel persistent knee pain even after following the above tips, stop doing knee push-ups. Talk to your physical therapist or doctor about stretches & strengthening exercises for the muscles around your knees.
Remember these key points about knee push-ups
Knee push-ups are an entryway move to other upper-body exercises. Once you’ve mastered the knee push-up proper form & technique, try doing toe (standard) push-ups.
Knee push-ups work the same muscles as standard push-ups — they just reduce the load.
Knee push-ups strengthen your chest, shoulders, arms, and abs.
To avoid injuring your knees, use a folded towel or a pillow under your knees.
If you feel persistent knee pain after performing knee push-ups, take a break and consult your physical therapist or doctor.