Push Ups From The Knees

Push Ups From The Knees

As the name suggests, push-ups from the knees involve supporting your lower body on your knees instead of your toes. 

But how is that beneficial, and should you do push-ups that way? Read on to find out.

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Benefits of Push-Ups From the Knees

Performing push-ups from the knees is ideal for beginners because the position reduces the total resistance roughly in half. So, if you can’t do classic push-ups (or you can handle just a couple of reps), start with knee push-ups to get your reps in and build more strength.

Given the position, kneeling push-ups are also easier to balance, and there is a lower risk of ‘butt sagging.’ This is when the hips get too low relative to the upper and lower body.

Plus, you can make these even easier by performing seal push-ups from your stomach. This is where you keep your legs on the floor from start to finish and only push your upper body off the floor.

Another option is to do eccentric-only kneeling push-ups. Here, the objective is only to lower yourself to the ground slowly. This works well because even complete beginners who can’t do kneeling push-ups can control the descent for at least a few seconds.

Push-Ups Order of Difficulty (Ranking 9 Popular Variations)

Push-ups are among the most popular and versatile exercises for trainees of all levels. One reason is that there are countless effective variations to try. Below, we’ve ranked nine popular options by difficulty:

  1. Inverted push-up: This is the most challenging variation, where you’re bent at the waist, almost upside down, with your feet elevated on an object.
  2. Archer push-up: This is a variation where you lower yourself and move to the left and right alternatingly, which makes it more difficult to maintain your position.
  3. Pike push-up: A variation similar to inverted push-ups, with the primary difference being that you keep your feet on the floor.
  4. Decline push-up: This is a similar variation to the inverted push-up in which your feet are elevated, but your body is straight.
  5. Wide-grip push-up: A wider stance forces the chest to work harder and makes it more difficult for the triceps and shoulders to contribute.
  6. Classic push-up: Using a moderate grip allows the chest, shoulders, and triceps to contribute more evenly, making it easier to complete each rep.
  7. Incline push-up: This is a variation you perform with your hands on a chair, bench, or plyo box.
  8. Seal push-up: Here, the objective is to keep your lower body in contact with the floor, which means you must overcome far less resistance.
  9. Knee push-up: Supporting yourself on your knees means you must push less weight than a classic push-up.

Safety and Warm-Up Tips

  1. Warm Up

Use a combination of light cardio, dynamic stretching, and some light push-up reps to prepare your body.

  1. Go Slow

Control the movement, especially on the way down, to stay safe.

  1. Tuck Your Elbows

Avoid flaring your elbows and doing push-ups with your shoulders shrugged, as that can put you in a less stable position and even lead to chronic aches.

  1. Listen to Your Body

Some push-up variations might not feel good on your body, so there is no shame in not doing them or trying to modify them to suit your needs.

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