Knee Pushups
With this step, we’re finally touching ground for horizontal Pushups! We’re almost to the iconic Full Pushup.
The modification is simple. Because we’re pushing from our knees instead of our toes as a pivot, less weight being moved.
While the pushing demands are greater, some might find the core demands of this exercise easier than the previous step (Advanced Incline Pushups). Feel free to add a few aligned exercises at the end of your workout to maintain your core strength.
Some guys are hesitant to do this exercise because they’re called “girl pushups” in some school gym classes.
Ignore this. There are many Pushup variations. Some are much easier than Knee Pushups. Some are much harder than Full Pushups.
To me, this is no different than designating a specific weight as “bad.” Imagine if gym athletes refused to bench press 165 because that was the “weak” number. Lower is fine. Higher is fine. Why that specific number?
Temporarily remove ego from your training and build up with this excellent exercise for both strength and therapy.
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 3 Sets of 30
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.
Once you can do 3 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.
Form Cues
For some reason, it’s common to let the lower back sag during this exercise. Do your best to keep your body aligned from your head to your knees.
Place your hands below your chest. They shouldn’t be too far towards your head or towards your knees. Find the balance.
Some people have wrist pain during this exercise. Doing some warmups with the easier variations can help. Stretch your wrists beforehand.
Keep your arms approximately shoulder width apart.
Keep your knees together.
Tutorial
Kneel on the floor with your knees together.
Lean forward and place your hands on the ground. Your arms should be straight and your body aligned from your head to knees.
Descend slowly until your chest gently touches the floor. Your hands may brush your chest.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat
Progression & Regression
To make this exercise harder: Lowering down on your knees and coming up on your toes makes this exercise harder.
To make this exercise easier: A higher base makes this exercise easier. Even a few blocks can help.