How To Do Narrow Knee Push-Ups | Correct Form, by Calixpert on YouTube. 1 min 15 s.
- Video length
- 1 min 15 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Kneel on a mat and place your hands on the floor under your shoulders, about shoulder width apart. Spread your fingers and point them forward.
Walk your hands slightly forward and lower your hips until your body forms a straight line from chest to knees. Do not let your hips sit back toward your heels.
Brace your core, squeeze your glutes and hold light tension through your knees so your body stays locked in one line.
Keep your head neutral and look at the floor slightly in front of your hands. Do not tuck your chin or crane your neck up.
Bend your elbows and lower your chest toward the floor, keeping the elbows close to your sides instead of letting them flare out.
Stop when your chest is about a fist's width from the floor, then press through your palms to push back up to the start.
Do 2 to 3 sets of 8 to 12 reps and rest about 60 seconds between sets. End the set when your hips start to sag or lift.
Tips and common mistakes
Keep your elbows tucked at roughly 45 degrees from your body to protect your shoulders and load the triceps.
If your wrists hurt, grip two dumbbell handles or make light fists to keep them straighter.
Narrow hands shift more work to the triceps, so expect fewer reps than with wide knee push-ups.
Stop the set as soon as your hips drift back or your lower back dips, since that means your form has gone.
Questions
How is a narrow knee push-up different from a regular knee push-up?
Your hands sit about shoulder width apart instead of wider, which puts more load on the triceps and less on the outer chest. The knee support and body line stay the same.
How many reps should a beginner do?
Start with 2 sets of 8 to 12 clean reps and add a set or a few reps each week. Quality matters more than the total number.
Can I do these without a mat?
Yes, but a mat or carpet protects your knees and wrists. A folded towel works if you are on a hard floor.
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.
