To perform proper knee push-ups, maintain a straight body, inhale when going down, and exhale when pushing up.
Here's a breakdown for performing knee push-ups correctly:
Steps for Proper Knee Push-Ups
- Starting Position:
- Begin on your hands and knees.
- Place your hands slightly wider than shoulder-width apart, directly beneath your shoulders.
- Ensure your fingers point forward.
- Keep your knees on the ground and your feet lifted up.
- Body Alignment:
- Maintain a straight line from your head to your knees. Avoid letting your hips sag or lift too high.
- Engage your core muscles to stabilize your body throughout the exercise.
- Lowering Down:
- Inhale as you slowly lower your chest towards the floor.
- Bend your elbows, keeping them tucked in close to your body.
- Go down until your chest almost touches the floor.
- Pushing Up:
- Exhale as you push back up to the starting position, fully extending your arms.
- Maintain the same straight body alignment throughout the movement.
- Repetitions:
- Repeat the process.
- Try to do as many as you can with good form.
Key Tips for Proper Knee Push-Ups
- Core Engagement: Keep your core engaged to prevent your lower back from sagging.
- Controlled Movement: Avoid jerky or fast movements. Focus on controlled lowering and pushing.
- Breathing: Inhale on the way down and exhale when you push up. As noted in the referenced video, "[k]eep your body straight inhale when you go down and exhale when you. Go up."
- Hand Placement: Your hands should be directly beneath your shoulders or slightly wider.
- Straight Body: Try your best to maintain a straight line from your head to your knees.
- Elbow Position: Do not flare out your elbows. Keep them tucked in towards your body.
- Neck Alignment: Keep your neck aligned with your spine, avoiding looking down or up.
Benefits of Knee Push-Ups
- Beginner Friendly: Knee push-ups are excellent for beginners as they are easier than standard push-ups.
- Upper Body Strength: They help build upper body strength, particularly in the chest, shoulders, and triceps.
- Core Stability: When done correctly, they engage your core, improving overall stability.
- Foundation for Full Push-Ups: They are a great way to prepare for standard push-ups.
By following these guidelines, you can perform knee push-ups correctly and safely, improving your upper body strength and overall fitness.
