Technique
Start on your knees with hands placed slightly wider than shoulder-width apart. Lower your upper body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position.
A modified push-up variation performed on the knees that targets the chest, shoulders, and triceps while reducing the load for beginners or those building strength.
Start on your knees with hands placed slightly wider than shoulder-width apart. Lower your upper body by bending your elbows until your chest nearly touches the ground, then push back up to the starting position.
Kneel on the ground with hands placed slightly wider than shoulder-width apart, body forming a straight line from knees to head.
Return to the starting position with arms fully extended, maintaining the straight body alignment from knees to head.
Keep your core engaged, lower your chest to the ground, push through your palms, maintain straight body line, breathe steadily
Sagging hips, flaring elbows, incomplete range of motion, arching lower back, poor hand placement
Progress to full push-ups, add resistance bands, perform decline knee push-ups, increase repetitions, try different hand positions.
Perform wall push-ups, use assistance, focus on form over repetitions, perform partial range of motion, use elevated surface.
Maintain proper form to avoid shoulder and wrist strain. Stop if you experience pain in wrists, shoulders, or lower back. Keep your core engaged throughout the movement.