A modified push-up is a great way to build strength, especially for beginners, by performing the exercise on your knees. Here’s how to properly execute one, using information from the provided reference video:
Step-by-step guide to a modified push-up:
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Starting Position: Begin in a push-up position, but with your knees on the ground. Your hands should be placed shoulder-width apart.
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Engage Core: Ensure your abdominal muscles are engaged throughout the exercise, which helps maintain stability and correct form.
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Lowering Phase: Slowly lower your chest towards the ground, keeping your back straight and your core engaged.
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Pushing Up: Push yourself back up to the starting position, maintaining your core stability, and keeping your back straight.
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Repeat: Repeat these steps for your desired number of repetitions.
Benefits of Modified Push-ups:
- Strengthens Upper Body: Helps to build strength in the wrists, arms, and shoulders.
- Good Starting Point: It's an excellent variation for those who are unable to do a standard push-up.
- Engages Core: Activates abdominal muscles for better core stability.
Things to keep in Mind:
- Form is Key: It's essential to maintain proper form to avoid injury and get the most out of the exercise.
- Control: Avoid jerky or fast movements, focusing on smooth and controlled motion.
- Listen to your Body: Stop if you feel any pain and take breaks as needed.
By following these instructions, you can perform a modified push-up effectively and start building the strength necessary to do a regular push-up.
