LeFit Fitness Life

The Bent Knee Push-up

The Bent Knee Push-up
14 Sep

The Bent Knee Push-up

A great starting option if you are struggling with the correct form using a full knee push

Up. Step 1

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Step 2

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles (bracing).

Step 3

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. 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: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.
Push-ups put worry upon the wrist joints. To reduce a portion of this pressure you may select to utilize dumbbells and grasp the handles as opposed to put your hands on the floor. On the off chance that your are squeezing from a height, for example, a dumbbell, you don’t have to bring down your chest or jaw to the floor, but instead bring down yourself until the point that your chest or jaw are level with the dumbbell handles.

PLEASE LEAVE FEEDBACK

Simple RSS to Email by AWeber Communications

Digiprove sealCopyright secured by Digiprove © 2018 David Leduc

Translate »