Push Ups Vs. Knee Push Ups: Uncover The Hidden Truths

Push ups and knee push ups are two fundamental bodyweight exercises that target the upper body muscles. While both exercises share the same basic movement pattern, they differ in terms of difficulty, muscle activation, and technique. In this comprehensive guide, we will delve into the nuances of push ups vs knee push ups, providing you with the knowledge and insights to optimize your workout routine.

Push Ups: The Standard Variation

Push ups are a classic bodyweight exercise that engages multiple muscle groups, including the chest, triceps, and shoulders. The movement involves lowering the body towards the ground and then pushing back up to the starting position.

Benefits of Push Ups:

• Increased upper body strength: Push ups are an effective way to build strength in the chest, triceps, and shoulders.
• Improved core stability: The exercise requires core engagement to maintain proper form and prevent lower back pain.
• Enhanced coordination and balance: Push ups challenge both coordination and balance, improving overall body control.

Knee Push Ups: A Modified Variation

Knee push ups are a modified version of push ups that are designed to reduce the intensity and make the exercise more accessible to beginners or individuals with limited upper body strength. Instead of lowering the body to the ground, the knees are used to support a portion of the weight.

Benefits of Knee Push Ups:

• Reduced intensity: Knee push ups are less demanding than traditional push ups, making them suitable for beginners or those with weaker upper bodies.
• Improved form and technique: The modified movement allows individuals to focus on maintaining proper form and technique, which can be challenging in full push ups.
• Increased range of motion: Knee push ups enable a greater range of motion in the chest and shoulders, promoting flexibility and mobility.

Push Ups vs Knee Push Ups: Muscle Activation

Both push ups and knee push ups target the same primary muscle groups:

• Chest (pectorals): The chest muscles are responsible for pushing the body away from the ground.
• Triceps: The triceps muscles extend the elbows, assisting in the upward movement.
• Shoulders (deltoids): The shoulder muscles stabilize the body and support the push motion.

However, the muscle activation patterns vary slightly between the two exercises:

• Push Ups: Push ups engage the chest, triceps, and shoulders to a greater extent, as they require more force to lift the entire body weight.
• Knee Push Ups: Knee push ups activate the same muscle groups, but to a lesser degree, as the knees reduce the overall weight being lifted.

Push Ups vs Knee Push Ups: Difficulty

The difficulty of push ups and knee push ups depends on several factors, including:

• Upper body strength: Individuals with stronger upper bodies will find push ups easier.
• Body weight: Heavier individuals will find both exercises more challenging.
• Core stability: Weak core muscles can make it difficult to maintain proper form in push ups.

In general, push ups are considered more difficult than knee push ups due to the increased weight and range of motion involved.

Push Ups vs Knee Push Ups: Technique

Proper technique is crucial for maximizing the benefits and minimizing the risk of injury in both push ups and knee push ups.

Push Ups:

• Start with your hands shoulder-width apart, slightly wider than your shoulders.
• Lower your body by bending your elbows, keeping your back straight and core engaged.
• Continue lowering until your chest is almost touching the ground.
• Push back up to the starting position by extending your elbows.

Knee Push Ups:

• Start with your knees on the ground, hands shoulder-width apart.
• Lower your body by bending your elbows, keeping your back straight and core engaged.
• Continue lowering until your chest is almost touching the ground.
• Push back up to the starting position by extending your elbows.

Push Ups vs Knee Push Ups: Which is Better?

The choice between push ups and knee push ups depends on your fitness level and goals:

• Beginners and individuals with limited upper body strength: Knee push ups are a great starting point to build a foundation for full push ups.
• Intermediate and advanced individuals: Push ups are the preferred choice for challenging the upper body and building strength.
• Individuals recovering from injuries or with joint pain: Knee push ups can be a suitable alternative to reduce impact and stress on the joints.

Progression

As you progress in your fitness journey, you can gradually transition from knee push ups to full push ups. Here is a suggested progression:

• Start with knee push ups and gradually increase the number of repetitions.
• Once you can perform 10-15 knee push ups with good form, try a few full push ups.
• If full push ups are too challenging, alternate between knee push ups and full push ups.
• Over time, you will be able to perform more full push ups and reduce the number of knee push ups.

Recommendations: Embracing the Benefits of Both Variations

Push ups and knee push ups are valuable exercises that offer distinct benefits depending on your fitness level and goals. By incorporating both variations into your workout routine, you can effectively target your upper body muscles, improve your core stability, and enhance your overall physical fitness. Whether you are a beginner or an experienced athlete, embrace the power of these exercises to unlock your fitness potential.

Questions You May Have

1. Which exercise is better for burning calories, push ups or knee push ups?

Both push ups and knee push ups burn calories, but push ups burn slightly more due to the increased weight and range of motion involved.

2. Can I do push ups or knee push ups if I have wrist pain?

If you have wrist pain, it is recommended to avoid traditional push ups and opt for knee push ups instead. Knee push ups reduce the weight on your wrists and can help you maintain proper form.

3. How many push ups or knee push ups should I do per day?

The number of push ups or knee push ups you should do per day depends on your fitness level and goals. Beginners can start with a few repetitions and gradually increase the number over time. Aim for 8-12 repetitions per set, with 2-3 sets per workout.

4. Is it okay to do push ups or knee push ups every day?

It is generally not recommended to do push ups or knee push ups every day, as it can increase your risk of injury. Allow your muscles to rest and recover for at least 24 hours between workouts.

5. Can I combine push ups and knee push ups in the same workout?

Yes, you can combine push ups and knee push ups in the same workout. This can help you target different muscle groups and challenge your upper body in various ways.