Bodyweight Kneeling Push Up

Instructions for proper form

Start by kneeling on a soft surface with your knees directly under your hips. Place your hands shoulder-width apart on the ground, keeping your palms flat. Lower your chest towards the ground by bending your elbows, keeping them close to your body. Ensure your back remains straight and core engaged throughout the movement. Once your chest is close to the ground, push back up to the starting position while exhaling. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid flaring your elbows out wide; keep them close to your body. Do not arch or sag your back; maintain a neutral spine. Ensure you are not resting on your knees, but using them as a support to engage your core. Avoid pushing yourself through momentum instead of controlled movement.

Benefits

Specific benefits of the exercise

Strengthens the chest, shoulders, and triceps while engaging the core for stabilization. It’s a great way to develop upper body strength with minimal risk of injury.

Expected results and timeframe

With consistent practice, you can expect improved upper body strength, better stability, and enhanced muscle endurance in 4-6 weeks..

Who this exercise is best for

This exercise is best for beginners, those recovering from injuries, and individuals looking to improve their upper body strength without heavy weight training.

Scientific studies supporting its effectiveness

Studies have shown bodyweight exercises like push-ups significantly activate muscle groups such as the pectoralis major, enhancing muscle strength and endurance (Source: Journal of Strength and Conditioning Research).

Variations

Beginner modifications

If necessary, reduce the range of motion by placing a cushion under your chest or progressing to an incline push-up by using a wall or sturdy table to make it easier.

Advanced progressions

To increase difficulty, you can transition to a standard push-up, or add variations like wide-grip push-ups or elevated push-ups using your feet on a low step or bench.

Integrations

Complementary exercises

Consider integrating exercises like plank holds, tricep dips, and resistance band chest flies for a comprehensive upper body workout.

Super set recommendations

Pair the Bodyweight Kneeling Push-Up with tricep dips or bent-over dumbbell rows for an effective superset that targets the upper body.

Sample workout routines

A sample routine could include: 1. Bodyweight Kneeling Push-Ups: 3 sets of 10-15 reps, 2. Bodyweight Squats: 3 sets of 15 reps, 3. Plank: 3 sets of 30 seconds.

Exercise combinations

Combine this exercise with core work such as bicycle crunches or leg raises to create a focused upper body and core session.

Best time to do this exercise in your workout

Incorporate this exercise during the upper body strength portion of your workout, ideally after warm-ups and preceding heavier exercises.