What To Know
- Knee push-ups can be a suitable alternative to regular push-ups if you experience pain or discomfort in your wrists or elbows.
- Use a raised surface, such as a bench or chair, to assist you with regular push-ups until you can perform them unassisted.
- Whether you are a beginner or an experienced exerciser, there is a push-up variation that is right for you.
Push-ups are a fundamental bodyweight exercise that targets the chest, triceps, and shoulders. However, there are two main variations of push-ups: knee push-ups and regular push-ups. Both exercises have their own benefits and drawbacks, and the best choice for you will depend on your fitness level and goals.
Knee Push Ups vs Regular Push Ups: The Basics
Knee Push Ups
- Performed on your knees instead of your toes
- Easier to perform, making them suitable for beginners or those with limited upper body strength
- Focuses more on the chest and shoulders
- Less strain on the wrists and elbows
Regular Push Ups
- Performed on your toes
- More challenging, requiring greater upper body strength
- Targets the chest, triceps, and shoulders more evenly
- Puts more strain on the wrists and elbows
Benefits of Knee Push Ups
- Easier to perform: Knee push-ups are significantly easier than regular push-ups, making them a great option for beginners or those with limited upper body strength.
- Reduced wrist and elbow strain: By performing push-ups on your knees, you reduce the strain on your wrists and elbows, which can be beneficial for those with joint pain or injuries.
- Focus on chest and shoulders: Knee push-ups primarily target the chest and shoulders, making them an effective exercise for developing these muscle groups.
Benefits of Regular Push Ups
- Greater upper body strength: Regular push-ups require more upper body strength than knee push-ups, making them a more challenging exercise.
- More comprehensive muscle engagement: Regular push-ups engage the chest, triceps, and shoulders more evenly, providing a more balanced workout.
- Improved core stability: Regular push-ups also engage the core muscles, helping to improve overall stability.
Which Push Up Variation is Right for You?
The best push-up variation for you depends on your fitness level and goals.
- Beginners or those with limited upper body strength: Knee push-ups are a great starting point, as they are easier to perform and put less strain on the joints.
- Intermediate or advanced exercisers: Regular push-ups are a more challenging exercise that can help you build greater upper body strength and muscle mass.
- Those with joint pain or injuries: Knee push-ups can be a suitable alternative to regular push-ups if you experience pain or discomfort in your wrists or elbows.
Progression from Knee Push Ups to Regular Push Ups
If you are a beginner starting with knee push-ups, you can gradually progress to regular push-ups as your upper body strength improves. Here are some tips for transitioning:
- Start with assisted push-ups: Use a raised surface, such as a bench or chair, to assist you with regular push-ups until you can perform them unassisted.
- Incorporate incline push-ups: Incline push-ups are performed on an incline, making them easier than regular push-ups. Gradually reduce the incline as you get stronger.
- Increase reps and sets: Gradually increase the number of repetitions and sets of knee push-ups you perform until you can comfortably transition to regular push-ups.
Modifications for Knee Push Ups and Regular Push Ups
- Wide-grip push-ups: Performed with a wider hand placement, this variation targets the outer chest muscles more.
- Narrow-grip push-ups: Performed with a narrower hand placement, this variation focuses more on the triceps.
- Pike push-ups: Performed with your feet elevated on a bench or box, this variation increases the intensity and targets the shoulders and upper back.
- Diamond push-ups: Performed with your hands placed together in a diamond shape, this variation targets the inner chest muscles.
Key Points:
Both knee push-ups and regular push-ups are effective exercises that can help you build upper body strength and muscle mass. The best choice for you will depend on your fitness level and goals. Whether you are a beginner or an experienced exerciser, there is a push-up variation that is right for you.
Basics You Wanted To Know
Q: Which push-up variation is better for building chest muscles?
A: Both knee push-ups and regular push-ups can help build chest muscles, but regular push-ups engage the chest more evenly.
Q: Can I do knee push-ups if I have wrist pain?
A: Yes, knee push-ups can be a suitable alternative to regular push-ups if you experience wrist pain.
Q: How often should I do push-ups to see results?
A: Aim to perform push-ups 2-3 times per week, gradually increasing the number of repetitions and sets as you get stronger.
