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Exercise Benefits With Proper Form & Technique

Push-up On Knees

through 35 votes
muscles:Pectoralis MajorMuscle
auxiliary muscles:TricepsMuscle, DeltoidsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat
fitness level:Easy
exercise type:Strength
Variations available (17)
Starting PositionExecution

Starting Position

  • lay onto the ground with the stomach side
  • support with body with your almost fully stretched arms
  • the hands are a bit wider than shoulder width apart
  • the fingertips point forwards
  • alternatively you can form a fist to preserve your wrists
  • the elbows point diagonally backwards
  • bend the legs so that the knees also can support your body weight
  • the knees are together and behind your bottom
  • look to the ground

Correct Execution

  • bend your arms into a 90 degree angle
  • hold the back straight (avoid a hollow-back) and stay onto the knees
  • push your body back up again
  • do not push the elbow joints through fully
  • repeat the chest exercise several times

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Pec Exercises, Chest Exercises, Strength Exercises