The push-up on knees is an essential first step for those looking to master the full push-up correctly. It will help you develop strength and stability.
Plus, recent studies show that unlike what is perceived, this exercise is also effective: they still give your chest, shoulders and arms a quality workout while putting less stress in your core. This is how you should perform it.
1 – Make sure you lower your shoulders towards your hands. It’s common to see shoulders lowered behind the hands and the shoulders too elevated. The problem is this takes the ‘strength’ from the chest placing it in the upper back.
2 – Engage the core to prevent the low back from arching. Although you are not carrying the weight of the legs in this exercise, it’s important to gain awareness of having a tight core. When you eventually perform the full push-up, the weight of the legs will ‘pull’ the low back into an arch and this will require a strong core to counteract it.