Bent Knee Push-up

Target Body Part: 
Arms, Chest, Shoulders 

Equipment Needed:
No Equipment

Step 1

Starting Position: Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. ?Engage the abdominals and pull the shoulder blades down your back.


Step 2

Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keep the abdominals braced.

Step 3


Downward Phase: Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Do not allow your low back to sag or your hips to hike upward. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.


Step 4


Upward Phase: Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do not allow your low back to sag or your hips to hike upward. Continue pressing until the elbows are straight.
Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.