Push ups are a popular exercise that help strengthen the upper body. However, for beginners, regular push ups can be quite challenging. This is where push ups on knees come in. This variation of push ups is a great way for beginners to build up the strength and confidence required for regular push ups.
What are push ups on knees?
Push ups on knees, also known as modified push ups, are a variation of push ups where you support your body weight on your knees instead of your toes. This reduces the amount of weight that your upper body has to support, making it easier for beginners to perform the exercise.
How to do push ups on knees?
Here's a step-by-step guide on how to do push ups on knees:
- Get down on your hands and knees, with your hands slightly wider than your shoulders.
- Ensure that your back is straight and your core is engaged.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Pause for a second when your chest is a few inches from the ground.
- Push yourself back up to the starting position.
- Repeat the exercise for your desired number of reps.
How many push ups on knees should I do?
The number of push ups on knees you should do depends on your fitness level and goals. It's always best to start with a lower number of reps and gradually increase them over time as you build up strength and endurance. A good starting point for beginners is 3 sets of 10 reps.
What are the benefits of push ups on knees?
Push ups on knees offer the following benefits:
- Help build upper body strength and endurance.
- Engage multiple muscle groups, including the chest, shoulders, triceps, and core.
- Improve posture and balance.
- Help burn calories and promote weight loss.
- Improve overall fitness and health.
Are push ups on knees as effective as regular push ups?
While push ups on knees are easier than regular push ups, they are still an effective exercise for building upper body strength and endurance. However, once you are able to perform push ups on knees with ease, it's recommended to progress to regular push ups to continue challenging your body.
Tips for performing push ups on knees
Here are some tips to help you perform push ups on knees safely and effectively:
- Engage your core and keep your back straight throughout the exercise.
- Keep your elbows close to your body to avoid straining your shoulders.
- Lower your chest towards the ground slowly and with control.
- Take breaks as needed and gradually increase the number of reps over time.
Conclusion
Push ups on knees are a great way for beginners to build upper body strength and confidence. With proper form and technique, this exercise can help you progress to regular push ups and improve your overall fitness level. Remember to start slow and gradually increase the number of reps over time, and most importantly, listen to your body and take breaks as needed.