How To Do Knee Wide Push Ups
Knee wide push ups are a modified version of the wide push up, designed to target the chest, shoulders, and triceps while providing support through the knees. This exercise is great for beginners as it allows for a wider grip, which can help in engaging the chest muscles more effectively.
Step-by-Step Guide to Properly Execute Knee Wide Push Ups
Starting Position
Begin by kneeling on the floor with your knees hip-width apart. Place your hands on the ground wider than shoulder-width, ensuring your fingers are pointing forward. Keep your body in a straight line from your head to your knees.
Lowering Phase
Bend your elbows and lower your chest towards the ground while keeping your elbows at a 45-degree angle from your body. Focus on maintaining a straight line from your head to your knees throughout the movement.
Pushing Phase
Push through your palms to raise your body back to the starting position. Ensure that your core is engaged to maintain stability and prevent sagging in your lower back.
Finishing Position
At the top of the movement, pause briefly before lowering again. Repeat the movement while maintaining proper form, ensuring your body remains aligned and your grip stays wide.
Knee Wide Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1 minute rest, 2-3 times per week
- Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week
- Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week
What Are The Benefits Of Knee Wide Push Ups
- Strengthens the chest, shoulders, and triceps
- Improves upper body stability and control
- Increases muscular endurance
- Prepares for more advanced push-up variations
Common Mistakes to Avoid
- Letting the hips sag: Keep your body in a straight line from head to knees.
- Narrow grip: Ensure your hands are wider than shoulder-width to target the chest effectively.
- Rushing the movement: Perform each rep slowly and with control to maintain form.
Similar Exercises To Try For Your Workout.
FAQ About Knee Wide Push Ups
Yes, wide knee push-ups are effective for building upper body strength. They target your chest, shoulders, and triceps while being easier on your knees. By keeping your knees on the ground, you can focus on form and control. As you get stronger, you can progress to regular push-ups for more challenge. Consistency is key to seeing results.
Yes, knee wide push-ups are good for beginners. They help build strength in your chest, shoulders, and arms while being easier on your body than regular push-ups. By placing your knees on the ground and spreading your hands wider, you reduce the amount of weight you lift. This makes it a great way to learn proper form and build confidence before moving to harder push-up variations.
Yes, knee wide push-ups can help improve your overall push-up form. They target your chest, shoulders, and triceps while allowing you to focus on your technique. By keeping your knees on the ground and widening your hands, you can build strength and stability. This makes it easier to progress to regular push-ups with better form. Just remember to keep your body straight and engage your core.
Knee wide push-ups are easier than regular push-ups. In knee wide push-ups, you keep your knees on the ground, which reduces the weight you have to lift. This makes it simpler for beginners. Regular push-ups require you to lift your whole body, which is more challenging. If you find regular push-ups hard, start with knee wide push-ups to build strength.
