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How To Do A Kneeling Push Up With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_PUSH_UPS.jpg" } }, "headline":"How To Do A Kneeling Push Up With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Kneeling Push Up With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Beginner_KNEELING_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>Pushups are a popular exercise for a reason. They don’t require any equipment and they work your chest, shoulders, triceps, abs, and more all in one swift movement. But, let’s face it: pushups are hard. The good news is there are many modifications you can make to your pushups that will let you reap many of the same benefits while being more accessible. Here we’re going to teach you one of those modifications: the <i>kneeling pushup</i>.</p> <p>For the kneeling pushup, do everything exactly the same as you would for a pushup, but instead of starting up on your toes, plant your knees on the ground and perform the pushup from there. This will reduce tension in your core, making the movement easier. It’s also going to help you build the stable foundation you’ll need to take on more challenging pushup variations.</p> <p>If you’re not quite ready to take on the kneeling pushup, start by trying out the <i>kneeling plank</i>. For the kneeling plank, start like you did with the kneeling pushup, but just hold that pose for an allotted time rather than adding in the pushup movement. The kneeling plank is a great way to prepare yourself for the kneeling pushup.</p> <p>Once you’re a pro at the kneeling pushup, you’ll be ready to perform a regular pushup. If you aren’t familiar with the push-up, it’s an exercise where you start in a full plank position with your hands under your shoulders and your toes on the ground. Bend your elbows to drop down to the ground and push yourself back up to the starting position. This is more difficult than the kneeling pushup since your hips are higher off the ground. And, since you’re working against gravity, you’re going to have to really fire your core to press yourself up.</p> <p>When you’ve got the pushup down, you can take on the advanced variation: the <i>feet on couch pushup</i>. For this version, you’ll place your hands on the ground and your feet up on your couch then perform a classic pushup. Besides all the other benefits of the pushup, this move targets your upper chest muscles and shoulders.</p> <p>Let’s start out by learning the perfect form for a kneeling pushup.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Come down onto your hands and knees in a tabletop position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-LR-1.jpg" class="img-fluid" alt="kneeling-push-ups-1"> </picture> <li>Squeeze your glutes and allow a slight rounding of your back to enter into a hollow position. Make sure that your pelvis isn’t sagging and your back isn’t arched. It should look like this:</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-LR-2.jpg" class="img-fluid" alt="kneeling-push-ups-2"> </picture> <li>Walk your hands out until you’re in a plank position with your knees, hips, shoulders, and head aligned. Don’t stop squeezing those glutes. Your hands should be right under your shoulders.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-LR-3.jpg" class="img-fluid" alt="kneeling-push-ups-3"> </picture> <li>Bend your elbows at less than a 45 degree angle to drop your body towards the ground.</li> <li>Press through your hands, wrists, and elbows to push yourself back up to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-LR-4.jpg" class="img-fluid" alt="kneeling-push-ups-4"> </picture> <li>Repeat for the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>To build the right form for your plank, start by relaxing your back. Then squeeze your glutes to enter into the hollow position. Do this a few times to build the right muscle memory.</li> <li>The pads of your hands should press into the ground. Your fingertips squeezing the floor for the duration of the exercise. This is going to keep your wrists and elbows healthy while activating the muscles in your upper body.</li> <li>Make sure not to flare your elbows out as you drop down to the ground. They should be at a 45 degree angle or less and quite close to your body so your shoulders open up. This is going to make sure you’re getting a full-body workout and not just pumping your chest.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/kneeling-push-ups-LR-5.jpg" class="img-fluid" alt="kneeling-push-ups-5"> </picture> <li>Only go as low as you can while still maintaining your alignment. It’s more important that you have correct form than it is for your chest to hit the ground. Reduce your range of motion if necessary until you can do the full movement with perfect form.</li> <li>Without actually moving them, put pressure on your hands like you’re trying to spiral or twist them outward. This will make the movement more active, firing your lats, serratus, and ab muscles extra hard.</li> <li>Again, without moving your hands, place pressure on them as though you’re trying to pull them back towards your knees. This will fire the lats and abs while also promoting stability in your shoulders and your full torso.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The key point for the kneeling pushup is to focus on form first. Stay active throughout the exercise while keeping your body in perfect alignment. The tips we’ve given you here will help keep you safe and injury-free. They’ll also ensure that you’re maximizing the potential from this exercise so you can move up to more challenging variations.</p> <p>If you’re struggling with the push-up movement to begin with, start simpler. Go into a kneeling plank pose and hold it for an allotted amount of time or as long as you can. You won’t get the same pump as you would with the kneeling pushup, but you’ll build the strength necessary to move up to that exercise.</p> <p>The kneeling pushup is the perfect exercise to focus on your form and build strength so that you can move on to the standard pushup and, ultimately, the advanced feet on couch pushup. </p> <p>You’ve got all the tips you need to perform the perfect kneeling pushup. Try adding some to your next workout or drop down and do a few while you’re waiting for your show to come back on!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-push-ups/">Pushups</a>.</p> </section> </article>

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