Modified pushups put less of a load on your muscles than a standard pushup. The modified version uses your knees as the pivot point instead of your toes. The modified pushup offers a lower risk of muscle strain for men or women of any age who want to build upper body strength.
Step 1
Position yourself on your knees with your hands directly below your shoulders, and your arms extended. Your hands should be shoulder-width apart. Don't lock your elbows.
Step 2
Lower your body until your chest is 2 inches from the floor. Keep your body in a straight line, with your neck, back, hips and thighs remaining lined up throughout the movement. Avoid arching your back or raising or lowering your hips.
Step 3
Raise your body by pushing up from your hands. Tighten your buttocks and abdominal muscles to keep your body aligned as you elevate your body so that you're resting your weight on your hands and knees.
Step 4
Repeat the movement for as many repetitions as you can do without experiencing strain. Inhale as you raise your body and exhale as you lower your weight. Avoid holding your breath.
Tips and Warnings
- Modified pushups, also called kneeling pushups or bent knee pushups, strengthen your arms chest and shoulders. Your abdominal muscles work to stabilize your body during the exercise. Pay attention to your form throughout each repetition. If you allow your hips to sag toward the floor or tend to raise your buttocks as you lift your body, slow down and concentrate on keeping your body as straight as a plank of wood from your knees to the top of your head. Performing modified pushups in front of a mirror can help you check your form until you reach the point of being able to feel that your alignment is correct.
- Consult with your doctor about performing modified pushups if you have any injuries or medical concerns.
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