Kneel push up
The kneel push up is one of the muscles strengthening exercises for beginners. The kneel push up makes it easier for a beginner to lift his or her body weight with ease when doing the exercise.
Why kneel push up for beginners?
The regular push up requires enough arm strength to lift your entire body up, and core strength to support your back and thighs while performing the exercise. But not so with kneel push up.
The muscles groups it works
1: The pecs(chest)
2: The triceps
3: The posterior deltoid
4: And the back
The kneel push up strengthens the above listed muscles groups. The stronger these muscles groups are, the stronger you become and your strength increases for performing the regular push up which involves pushing up your entire body mass. The regular push up in turn prepares you for bench press.
A proper way to do the kneel push up
Method 1: find a good spot on the floor or you get an exercise mat. Get down on your kneels and place your palms against the floor so they are just a bit wider than your shoulders. Point your fingers straight forward so that you don't hurt your wrist and keep your elbows bent to 90-degrees and close to your sides.
Method 2: lift your feet in the air. You can choose to cross your feet or just let it be. Do not let your feet drop down to the floor during the exercise. Your body should look like a check Mark √ when you are in the right position.
Method 3: support your body weight with your hands and bend your elbows. Make sure to take a deep breath in, as you bring your chest closer to the ground with a slow and controlled movement.
Method 4: push yourself back up to the starting position to complete a rep. Try to do 5 sets of 10-15 repetitions. Take a Break of 10 seconds after each set before going again.
Wrong ways of doing the kneel push up
1: raising your glutes above your back is a wrong way of doing the kneel push up.
2: pointing your fingers sideways instead of straight forward is an error.
3: allowing your feet to touch the floor is also an error. Avoid fast and jerky movements when doing the kneel push up, so that you don't injure yourself.
In my next article, I'll discuss how to do the regular push up.