Push-ups are considered a classic exercise for stimulating the muscles of the upper body. But not everyone can perform them correctly and in full range. For beginners, a simplified version is suitable – push-ups from the knees. They will help you learn the technique and eventually move on to the regular version.
What we will tell you about:
Push-ups for those who have a training area nearby:
What are Russian push-ups? We find out together with the trainer and study the technique.
What muscles work?
Head trainer of the Pride Fitness network of fitness clubs
“Let’s look at a lighter version of the classic exercise.”
Due to the larger support area and smaller amplitude, the load is not as great as when doing push-ups on the toes, but similar muscle groups are involved. This is mainly the upper body:
pectoralis major; triceps; anterior deltoid.
In addition, the short head of the biceps, the rectus and oblique muscles of the abdomen, and the spinal extensors are involved in the work to stabilize the position.
Diversify your pectoral muscle training and make it more effective:
Video
How to build pectoral muscles very quickly. 4 effective exercises from a trainer
What is the benefit?
Of course, this is a simplified version of the exercise, but you shouldn’t think that there will be no effect. Performing push-ups on your knees regularly brings a number of positive changes.
First, it builds strength in your arms, core, shoulder girdle and pectoral muscles. This will gently prepare you for performing the exercise in its full range. Secondly, thanks to the weights, your arms and shoulders will become more toned and girls will be able to correct their cleavage area.
Photo: istockphoto.com / Victoria Gnatiuk
Contraindications
The first and most obvious limiting factor is damage to muscles and joints, pain in the shoulders, lower back, arms, elbows and knees. This also includes the recovery period after injuries and operations.
Hypertension and unstable blood pressure are reasons to consult with your doctor about the types of training and exercises you can and cannot do. The same rule applies to any chronic disease. Not the most obvious, but important contraindication is the presence of a lot of excess weight – your joints may not be able to withstand such a load.
Photo: istockphoto.com/undrey
How to do it?
The number of repetitions depends on your fitness level. Try starting with 10 reps in two or three sets. You can then increase the number of sets or the number of repetitions.
knee bends
Execution technique
Stand on your hands and knees. Place your hands slightly wider than your shoulders, with your knees together. You can cross your feet and bend your knees. The back is straight, the abs tense throughout the exercise. As you inhale, lower your body by bending your elbows and inhale. The elbows move along the body. Perform the exercise until your chest lightly touches the floor or at a right angle at the elbow joint. Exhale, lift your torso, straightening your arms, and return to the starting position.
Photo by: Roman Filippenko
Errors during execution
To avoid injuries and achieve results, it is necessary to master the technique. Below are a number of points that you should definitely pay attention to.
elbow extension to the sides as you lower your body. This puts undue stress on your joints. Your elbows should move alongside your body.Incorrect breathing. Breathe evenly and exhale as you rise.crooked back in the thoracic and lumbar spine. The body must remain in a straight line, this is necessary for proper load distribution. Otherwise, there is a risk of injury to the spine.Excessive lifting or sinking of the pelvis. Like the previous point, this position distributes weight incorrectly and can lead to injuries.
How to make it more difficult?
When you realize that you’re already doing a good job with the exercise, but you’re still not up to par with the classic variation, it’s time to make modifications. Here’s how you can make it more difficult:
Do it at a slower pace; place a small weight on your back; keep one leg elevated; do push-ups from a platform.
Learn more about weighted push-ups:
How to lift your upper body without going to the gym? Weighted push-ups will help
Sometimes, if you can’t do an exercise, you should start with something easier. And then go back to the difficult option already prepared.
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