Directions: Perform my
exercises at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your
Use same plank position for upper body
as full push ups.
Maintain plank as you lower & return.
Place knees close together and hands
under shoulders. If on a hard surface, use padding under knees to add
comfort and prevent cartilage damage.
Body should be in straight line "plank"
position from knees to shoulders.
Lower body while maintaining plank
posture until chest is close to ground.
Keep core braced and strong as you lift
to preserve plank position and take excessive pressure off low back.
Tips: Push ups are usually thought of as "arms and
chest" exercises, but they are underrated as "core" exercises. To perform a
"proper" military push-up, you need to have a strong core to keep the plank
position. People with weak cores doing push ups will shift their butts
back (to unload core) or sag their hips (core is not strong enough to lift body
into and maintain plank position). There are not many exercise more functional
and beneficial than the old school military push-up, but very few people can do
them correctly due to weak cores; hence, the modified Knee Push Up can be a good
These are NOT "girl" push ups--they are
KNEE push ups! If this is the level you can safely perform--so be it!
Don't worry about being on your knees. Better to be doing knee push ups
than sitting on the couch! Plus you can still get a quality push up off your
knees with the right form and technique.
Knee Push Ups not right for you?
To increase challenge, try the
Negative Push Up or
Military Push Up. For less challenge, try the
Table Push Up
or view my
Push Up Section for
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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