Narrow Knee Push Ups

How To Do Narrow Knee Push Ups

Narrow knee push ups are a modified version of the traditional push up, focusing on the triceps and inner chest. This exercise is performed on your knees, which reduces the amount of body weight you need to lift, making it easier for beginners while still providing a solid workout for the upper body.

Step-by-Step Guide to Properly Execute Narrow Knee Push Ups

Starting Position

Begin by kneeling on the floor with your knees together. Place your hands on the ground directly under your shoulders, but closer together than in a standard push up. Your fingers should be pointing forward, and your elbows should be tucked in close to your body.

Engaging Your Core

Before you start the movement, engage your core by tightening your abdominal muscles. This will help maintain a straight line from your head to your knees throughout the exercise.

Lowering Phase

Slowly bend your elbows to lower your chest towards the ground. Keep your elbows close to your sides and your body in a straight line. Aim to lower yourself until your chest is just above the floor, ensuring that your hips do not sag or rise.

Pushing Up

Press through your palms to push your body back up to the starting position. Focus on using your triceps and chest muscles to lift your body, keeping your elbows tucked in throughout the movement.

Finishing Position

Return to the starting position with your arms fully extended. Ensure your body remains in a straight line from your head to your knees. Take a moment to reset your form before starting the next repetition.

Narrow Knee Push Ups Workout Plan for All Levels

• Beginner: 3 sets of 5-8 reps, 1 minute rest, 2-3 times per week.
• Intermediate: 4 sets of 8-12 reps, 45 seconds rest, 3-4 times per week.
• Advanced: 5 sets of 12-15 reps, 30 seconds rest, 4-5 times per week.

What Are The Benefits Of Narrow Knee Push Ups

• Strengthens the triceps and inner chest muscles.
• Improves upper body stability and control.
• Builds foundational strength for progressing to full push ups.
• Enhances core stability due to the engagement required during the movement.

Common Mistakes to Avoid

• Letting your hips sag: Keep your body in a straight line from head to knees.
• Flaring elbows out: Keep elbows tucked in close to your body to target the triceps effectively.
• Rushing through reps: Perform the movement slowly and with control to maximize effectiveness.
• Neglecting core engagement: Always engage your core to maintain proper form and stability.

Follow these steps and tips to master Narrow Knee Push Ups with proper form and efficiency.