Bent Knee Push-up

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Bent Knee Push-up	(2 Comments & Ratings)

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	Target Body Part:	Arms, Chest, Shoulders
	Primary Muscles:	Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs)
	Secondary Muscles: (Synergists/Stabilizers)	Rhomboids, Rotator Cuff, Posterior Deltoids (delts), Serratus Anterior, Rectus Abdominus (abs), Transverse Abdominus
	Equipment Needed:	No Equipment

Simple
Technical

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.

Step 2

Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keep the abdominals braced.

Step 3

Downward Phase: Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

Step 4

Upward Phase: Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the elbows are straight.
Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.

Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Step 2

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles ("bracing").

Step 3

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

Step 4

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.

For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.