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Exercise Lab

Pushups on Knees -- Elbows In

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Abs & Core
  • Chest
  • Hips & Buttocks
  • Shoulders
  • Triceps

Purposes

  • Chest strength
  • Front deltoid strength
  • Triceps strength
  • Abdominal strength
  • Quadriceps (front thigh) strength

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Get into a modified push-up position by balancing on your knees and placing your hands under your shoulders.
  • Forming a straight line from shoulders to knees, lower your chest to the ground.
  • Keep your elbows close to your sides throughout.
  • Push yourself back up to straight arm.

ProTip

  • Keep your entire spine straight

Mistakes

  • Dropping the head
  • Cocking the head back
  • drooping the lower back
  • Holding the hips too high