How To Do Narrow Knee Push Ups
Narrow knee push ups are a modified version of the traditional push up, focusing on the triceps and inner chest. This exercise is performed on your knees, which reduces the amount of body weight you need to lift, making it easier for beginners while still providing a solid workout for the upper body.
Step-by-Step Guide to Properly Execute Narrow Knee Push Ups
Starting Position
Begin by kneeling on the floor with your knees together. Place your hands on the ground directly under your shoulders, but closer together than in a standard push up. Your fingers should be pointing forward, and your elbows should be tucked in close to your body.
Engaging Your Core
Before you start the movement, engage your core by tightening your abdominal muscles. This will help maintain a straight line from your head to your knees throughout the exercise.
Lowering Phase
Slowly bend your elbows to lower your chest towards the ground. Keep your elbows close to your sides and your body in a straight line. Aim to lower yourself until your chest is just above the floor, ensuring that your hips do not sag or rise.
Pushing Up
Press through your palms to push your body back up to the starting position. Focus on using your triceps and chest muscles to lift your body, keeping your elbows tucked in throughout the movement.
Finishing Position
Return to the starting position with your arms fully extended. Ensure your body remains in a straight line from your head to your knees. Take a moment to reset your form before starting the next repetition.
Narrow Knee 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 Narrow Knee Push Ups
- Strengthens the triceps and inner chest muscles.
- Improves upper body stability and control.
- Builds foundational strength for progressing to full push ups.
- Enhances core stability due to the engagement required during the movement.
Common Mistakes to Avoid
- Letting your hips sag: Keep your body in a straight line from head to knees.
- Flaring elbows out: Keep elbows tucked in close to your body to target the triceps effectively.
- Rushing through reps: Perform the movement slowly and with control to maximize effectiveness.
- Neglecting core engagement: Always engage your core to maintain proper form and stability.
Follow these steps and tips to master Narrow Knee Push Ups with proper form and efficiency.
FAQ About Narrow Knee Push Ups
Narrow knee push-ups primarily target the triceps, which are the muscles on the back of your upper arms. They also work your chest muscles, especially the inner part, and your shoulders. Additionally, your core muscles, like your abs and lower back, help stabilize your body during the exercise.
Yes, narrow knee push-ups are effective for building strength, especially for beginners. They target your chest, triceps, and shoulders while being easier on your joints than regular push-ups. By keeping your hands close together, you also engage your triceps more. They're a great way to build up to full push-ups.
To make narrow knee push-ups more challenging, try these tips:
1. Slow down your movement to increase muscle tension.
2. Add a pause at the bottom of the push-up.
3. Do normal Narrow push ups.
4. Try doing more reps or sets.
5. Wear a backpack with some weight for added resistance.
These changes will help build strength gradually.
Joint-Friendly Modification
By reducing the amount of body weight you push, narrow knee push-ups are easier on the wrists, elbows, and shoulders, making them a good option for beginners or those recovering from injuries.
To do narrow knee push-ups, start on your knees with your hands close together under your chest. Keep your body in a straight line from your head to your knees. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Push back up to the starting position. Keep your core tight and avoid sagging your hips.
Learn More About Narrow Knee Push Ups
Enhanced Triceps Activation
Narrow knee push-ups put more emphasis on the triceps compared to wider variations. This makes them a great exercise for building arm strength and improving pushing power.
Shoulder and Chest Engagement
Keeping your hands close together shifts more load onto the shoulders and inner chest, helping to develop definition and strength in these muscle groups.
Improved Core Stability
Even though your knees are on the ground, maintaining a straight torso engages your core. This builds stability, which is essential for progressing to full push-ups.
Joint-Friendly Modification
By reducing the amount of body weight you push, narrow knee push-ups are easier on the wrists, elbows, and shoulders, making them a good option for beginners or those recovering from injuries.
