How To Do Knee Wide Push-Ups | Correct Form, by Calixpert on YouTube. 1 min 18 s.
- Video length
- 1 min 18 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Kneel on a mat and place your hands on the floor wider than shoulder width. Point your fingers straight ahead or turn them slightly outward.
Set your hands first, then lower your knees to the floor. This keeps your core straight instead of letting it collapse as you get down.
Line your hands up under your shoulders. Push your hips down, squeeze your glutes and brace your core so your body forms a straight line from head to knees.
Look slightly diagonally forward, not straight down, to keep your neck in a neutral position.
Bend your elbows and lower your chest toward the floor. Point your elbows slightly backward, not out to the sides.
Stop when your elbows reach about a 90 degree angle and your chest is close to the floor.
Push through your palms to press back up to the start, keeping your core tight the whole way.
Do 2 to 3 sets of 8 to 12 reps, resting about a minute between sets.
Tips and common mistakes
Keep your hips in line with your shoulders and knees, since sagging hips shift the work away from your chest.
Do not flare your elbows straight out to the sides, as this strains the shoulders.
Place a folded towel under your knees if the floor feels hard.
Stop the set when your form starts to break rather than pushing through sloppy reps.
Questions
How wide should my hands be?
Wider than shoulder width, with your hands in line with your shoulders. If your shoulders feel pinched, bring your hands in slightly.
How do I progress to full push-ups?
Build up to 3 sets of 12 clean knee push-ups, then try full push-ups from your toes for a few reps at a time.
Where should I feel this exercise?
You should feel it in your chest, the front of your shoulders and the back of your upper arms. Sharp shoulder pain means you should stop.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
