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Push-up knee on bench

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Push-up knee on bench

Push-Up Knee on Bench Exercise: Building Strength and Stability

Push-ups are a classic exercise that can effectively target multiple muscle groups in the upper body. They primarily engage the chest, shoulders, and triceps while also activating the core and back muscles. However, performing traditional push-ups can be challenging for some individuals, especially those who are new to strength training or have existing wrist or shoulder issues. That's where the push-up knee on bench exercise comes in.

What is the Push-Up Knee on Bench Exercise?

The push-up knee on bench exercise is a modified version of the traditional push-up that involves using a bench, step, or any stable elevated surface to support the knees. By placing the knees on the bench, the exercise reduces the amount of body weight that needs to be lifted, making it more accessible for beginners or those with limited upper body strength.

How to Perform the Push-Up Knee on Bench Exercise

  1. Start by positioning a bench horizontally and ensuring that it is stable and secure.
  2. Place your knees on the bench, ensuring that your body forms a straight line from your shoulders to your knees.
  3. Position your hands a little wider than shoulder-width apart on the ground, with your palms facing down.
  4. Engage your core, squeeze your glutes, and keep your back straight.
  5. Lower your chest towards the ground by bending your elbows. Maintain a controlled movement while keeping your body aligned.
  6. Push yourself back up by extending your elbows until your arms are straight.
  7. Repeat the exercise for the desired number of reps.

Benefits of the Push-Up Knee on Bench Exercise

  1. Builds upper body strength: The push-up knee on bench exercise targets the chest, shoulders, and triceps, helping to increase their strength and muscular endurance.
  2. Engages the core: By maintaining a strong and stable position throughout the exercise, the core muscles are engaged, leading to better overall core strength.
  3. Promotes joint stability: This modified push-up variation helps improve shoulder stability by placing less stress on the joints, making it beneficial for individuals with shoulder issues or limitations.
  4. Provides a progression pathway: The push-up knee on bench exercise serves as an excellent progression towards performing full push-ups. As your upper body strength improves, you can gradually lower the elevation until you can perform push-ups on the ground.

Tips for Effective Execution

To maximize the benefits of the push-up knee on bench exercise, consider the following tips:

  1. Maintain proper form: Keep your body in a straight line from your shoulders to your knees throughout the exercise. Avoid sagging or arching your back.
  2. Breathe correctly: Inhale as you lower your chest towards the bench and exhale as you push yourself back up.
  3. Control the movement: Ensure a slow and controlled movement pattern during both the eccentric (lowering) and concentric (pushing) phases of the exercise.
  4. Gradually increase intensity: As you become more comfortable with the exercise and your strength improves, you can increase the challenge by using a lower elevation or even transitioning to traditional push-ups on the ground.

Safety Considerations

While the push-up knee on bench exercise is generally safe for most individuals, it's essential to consider the following:

  1. Consult with a healthcare professional: If you have any existing shoulder or wrist injuries, it's advisable to consult with a healthcare professional before attempting this exercise.
  2. Listen to your body: If you experience any pain or discomfort during the exercise, modify the movement or consult a fitness professional for alternative exercises.
  3. Opt for a stable bench: Ensure that the bench or elevated surface you use is stable and secure to prevent any risk of injury.

Incorporating the push-up knee on bench exercise into your workout routine can be an efficient way to improve upper body strength and stability while still being gentle on your joints. As with any exercise, remember to start gradually, focus on proper form, and listen to your body to achieve the best results.

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