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Benefits Of Knee Push-Ups, Targeted Muscles & How To Do It

Riddhima Kadam

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Riddhima Kadam

Riddhima Kadam

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Riddhima Kadam

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Published on : 23-Dec-2024

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Benefits Of Knee Push-Ups, Targeted Muscles & How To Do It

Have you ever tried doing a push-up and failed? It can be a devastating moment because push-ups look so easy, right? Well, luckily, you’re not the only one. Many people, especially women, who lack upper body strength fail to do even one set of push-ups. But does that mean you can’t ever do it? No! Here comes knee push-ups, an easy variation of push ups for beginners. 

 

It’s normal to lack strength at the beginning of your fitness journey. For women or overweight/obese individuals, the phase of not being able to do a push-up typically lasts much longer than a regular man. Men naturally have more strength than women (especially upper body strength), and they may even be able to do a push-up on their first try! But if you’re not one of them, then worry not; there are ways you can unlock your first-ever push-up. If you are beginner, you can start with knee push-ups!

 

In this blog, we will learn more about this modified push-up, how to do it, and what the benefits of knee push-ups are.
 

Table Of Content

  1. What Are The Benefits Of Knee Push-Up & How To Do It?
  2. What Muscles Do Knee Push-Ups Target?
  3. Do Knee Push-Ups Reduce Chest Fat?
  4. The Final Say
  5. FAQs
  6. References
     

What Are The Benefits Of Knee Push-Up & How To Do It?

Knee push-ups are a modified version of regular push-ups that involve performing the exercise on your knees instead of in a plank position. 
 

This upper-body exercise has several benefits: 
 

  • Strengthens key muscles (chest, shoulders, arms, and core muscles) and activates the same muscle group as traditional push-ups. 
  • Easier and more accessible option for beginners who find traditional push-ups challenging, allowing for better form and stability. 
  • This variation is beneficial for people who are recovering from shoulder or upper back injuries. 

 

Think of knee push-ups as level 1 of push-ups and regular push-ups as level 2. (There are more levels, but let’s save that for later). By doing knee push-ups, you can build upper body strength and learn the proper form to advance to the next level. 

 

Here’s how you can do a knee push-up:

1. Get on your kneesKneel on the floor (you can use a mat) with your knees under your hips and your hands flat on the ground, slightly wider than shoulder-width apart.
2. MovementKeeping your back straight and core tight, bend your elbows and slowly lower your body until your chest reaches the ground. Pause for a second, then return to the starting position. 
3. RepeatDo as many repetitions as you can, focusing on maintaining the form. Then, take a 1-minute break and do another set. 

 

Some things to keep in mind:
 

  1. Form is key: It's important to maintain your form by keeping your core tight and engaged and your back straight. This helps avoid unnecessary strain and fully activates the right muscles.
     
  2. Start slow: If you're a beginner, don’t worry about doing too many reps. Focus on proper technique first.
     
  3. Gradually increase intensity: As you build strength, aim to increase the number of reps or move on to full push-ups.
     
  4. Rest is important: Give yourself a brief break between sets to maintain good form throughout your workout.
     

You can also do these back and tricep exercises to increase upper body strength!
 

What Muscles Do Knee Push-Ups Target?

Similar to regular push-ups, knee push-ups engage your upper body, activating the following muscles:
 

  1. Chest: pectorals
  2. Triceps
  3. Shoulders: deltoids
  4. Core: abdominals & obliques
  5. Upper Back: rhomboids & trapezius
     

It’s important to remember that although knee push-ups target the same muscles as regular push-ups, the impact is less due to reduced intensity. Over time, they can help you build up the strength needed to transition to full push-ups.
 

Also Read: Discover The Most Effective Workout Routine For Back Strength And Posture!
 

Do Knee Push-Ups Reduce Chest Fat?
Do Knee Push-Ups Reduce Chest Fat

Spot reduction of fat is difficult, especially in a specific area. However, knee-push-ups can help strengthen and tone your chest muscles, which can make your chest appear leaner and more defined. 
 

To reduce chest fat, you must focus on losing overall body fat. This requires a combination of the following:
 

  • Calorie Deficit: Consuming fewer calories than the amount of calories you burn throughout the day is essential for fat loss. You can achieve this by calculating calories for weight loss, adjusting your diet and increasing physical activity to create a calorie deficit. 
     
  • High-Protein, Healthy Diet: You need to eat lean proteins (chicken, turkey, fish), healthy fats (avocado, fish oil, nuts), and plenty of vegetables to help maintain muscle mass while promoting fat loss. Reduce processed foods and added sugars to stay in a calorie deficit.
     
  • Cardiovascular Exercises: Cardio exercises like running, cycling, swimming, or brisk walking help burn calories and contribute to overall fat loss, including chest fat.
     
  • Strength Training: In addition to knee push-ups, incorporate other strength training exercises like squats, lunges, and regular push-ups to build muscle, boost metabolism and burn more fat.
     

Also Read: Meet A Healthier And Fitter Version Of You With The Most Effective Body Fat Loss Workout Plan
 

The Final Say

Knee push-ups are a great starting point if you're struggling with regular push-ups. They are not as intense as regular push-ups, which makes them easier but also slightly less effective than regular push-ups. 

 

While they help strengthen your chest, arms, and shoulders, they won’t directly reduce chest fat; not even regular push-ups can do that. To strip fat off your body, focus on overall body fat loss through a combination of cardio exercises, a healthy diet, and full-body strength training.
 

FAQs

1. Are knee push-ups effective?

Yes! Knee push-ups can be a great and effective bodyweight exercise for building strength in your shoulder, chest and core, especially if you're a beginner or need a gentler option. However, regular push-ups are more effective.

 

2. Do knee push-ups help lose belly fat?

Knee push-ups can help tone muscles (including abdominal muscles), but losing belly fat requires overall fat loss through cardio and a healthy diet.

 

3. What are the benefits of doing knee push-ups?

Knee push-ups can improve upper-body strength and increase core stability. They are a great option for beginners or anyone unable to do full push-ups.

 

4. Can I lose chest fat with push-ups?

Push-ups can help tone and strengthen your chest muscles, but they won’t specifically target fat loss. To lose chest fat, focus on overall fat reduction with a mix of cardio, strength training, and a healthy diet.
 

References

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.

 

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