{"id":3966,"date":"2021-04-20T16:38:20","date_gmt":"2021-04-20T20:38:20","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3966"},"modified":"2022-12-08T02:50:23","modified_gmt":"2022-12-08T07:50:23","slug":"knee-push-ups-for-beginners","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/knee-push-ups-for-beginners","title":{"rendered":"13 Best Knee Push-ups Variations for Beginners"},"content":{"rendered":"\n

Doing pushups on the knees is the easiest and safest way to strengthen and tone upper body muscles<\/a>, particularly the chest, arms, shoulder, and core.<\/p>\n\n\n\n

You can do knee pushups in myriad ways to hit the many muscles throughout the upper body.<\/p>\n\n\n\n

They are low-impact strength exercises and suitable for all fitness levels, especially for beginners and females. <\/p>\n\n\n\n

They are also great for anyone who has joint pain issues or past injuries because they don’t put much pressure on the joints.<\/p>\n\n\n\n

Bent-knee pushups are easy to perform, but you still need to do them with proper form for maximum results.<\/p>\n\n\n\n

Form and Technique<\/strong><\/h2>\n\n\n
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Here are some tips and techniques that help you perform kneeling pushups effectively.<\/p>\n\n\n\n

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  1. Your hip stability depends on core and glutes strength<\/a> during knee pushups. So keeping them tight throughout the movement will help you perform each movement safely and effectively.<\/li>\n\n\n\n
  2. Place your knees on a mat, folded towel, or pillow to avoid discomfort.<\/li>\n\n\n\n
  3. Position your hands firmly on the ground and make sure your body weight evenly distributes on your knees and hands to avoid knee or wrist strain.<\/li>\n<\/ol>\n\n\n\n

    Muscles Worked During Knee Pushups<\/strong><\/h2>\n\n\n\n

    Doing kneeling pushups is an effective way to hit several muscles at once. Here is the list of all muscle groups involved during the kneeling pushups.<\/p>\n\n\n\n

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    1. Chest<\/strong>– Chest muscles are involved in almost every pushup variation, whether you do it on your knees or toes.<\/li>\n\n\n\n
    2. Triceps<\/strong>– The three-headed muscles located on the back of your upper arms. They are engaged the most when you perform narrow and diamond pushups.<\/li>\n\n\n\n
    3. Core<\/strong>– The core is the midsection of the torso, which mainly includes the abs and oblique. Pushups do not primarily target these muscles but activate them to some extent, especially during the Spiderman, Archer, and Deficit pushups.<\/li>\n\n\n\n
    4. Biceps<\/strong>– The bicep is a two-headed muscle located on the front of the upper arm. It also works when you do knuckle and diamond pushups.<\/li>\n\n\n\n
    5. Shoulders<\/strong>– Many pushups also target the anterior deltoid<\/a>, the front part of the shoulder.<\/li>\n<\/ol>\n\n\n\n

      The 13 Best Knee Push Ups for Beginners<\/strong><\/h2>\n\n\n\n
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