The knee push-up is a variation of the traditional push-up that is done with the knees resting on the floor. It is recommended to develop the triceps, pectoral and deltoid muscles and increase the intensity of push-up training, when you want to do more repetitions.
Although the name is similar, this exercise should not be confused with knee flexion with shin pads or knee flexion with ball, which are not considered types of flexion exercise. Discover the main types of push-ups.
The knee bend is an easier exercise than the traditional push-up. However, it is still recommended that it be done initially with the guidance of a physical education professional to learn the correct movement and avoid injuries.
What is it for
Knee flexion is indicated for:
- Gain strength to do other types of push-upsespecially in the case of beginners;
- Develop upper chest musclessuch as triceps, pectorals and deltoids, in the shoulders;
- Increase the intensity of your push-up workoutwhich can be alternated with other variations of the exercise when you want to do more repetitions;
- Perfect your posture to perform push-upslearning to do the movement correctly.
This type of push-up is especially recommended for people who are starting to do push-ups but who are still unable to do the exercise correctly, due to their physical condition, for example. See how to do push-ups correctly.
How to do knee bends
The step-by-step guide to doing the knee flexion is as follows:
- Kneel on the floor or on an exercise mat;
- Place your hands on the floor at a distance approximately shoulder-width apart, with your fingers facing forward and your elbows facing back;
- Bring your feet and knees together;
- Gradually place your body weight on your arms, positioning your shoulders immediately above your hands;
- Stretch your arms and keep your torso aligned with your legs, forming a straight line with your body from head to knees;
- Bend your elbows, keeping them close to your torso, to slowly lower your body;
- Lower your body until your chest is close to the floor;
- Push the floor with your hands to raise your body again until you return to the starting position;
- Repeat the movement.
When doing knee bends, the abdomen and glutes must be contracted to prevent the body from bending over. Furthermore, when bending your elbows, it is recommended to keep your arms at an angle of approximately 45º with the torso to avoid overloading your shoulders.
Although it is not a difficult exercise, it is important that knee flexions are initially done with the guidance of a professional to perform them correctly and avoid injuries.
Knee flexion variations
The main variations of knee flexion are:
1. Knee flexion with shoulder touch
In this variation of the knee push-up, when you finish raising your body after performing a push-up, the person takes one of their hands off the floor and touches the shoulder on the opposite side. By doing this movement, you are working your shoulders and abdominal muscles even more.
2. Knee flexion with 3 supports
The knee flexion with 3 supports is done by resting just one knee on the floor, while the other leg remains stretched backwards during the flexion. It is an alternative to exercising even more stabilizing muscles, such as the glutes and abdominals, when doing push-ups.
3. Knee diamond push-up
The knee push-up can also be done with the hands close to each other, in the same position as the diamond push-up, to especially strengthen the triceps. I knew what the diamond push-up is and how to do it.
