A bent-knee pushup, often referred to as a modified pushup, is an alternative to the standard pushup that places less weight on your upper body. Commonly practiced by strength trainers seeking a safe way to prepare their body for standard pushup practice, bent-knee pushups tone muscles in the arms, shoulders and chest. For best results, perform three sets of 10 to 12 bent-knee pushups each session, with breaks of two days between each workout.
The Bent-Knee Pushup
The modified pushup is performed by adopting the standard pushup position and lowering your knees to the floor so that you are supported by your hands and knees. Make sure your hand position on the floor is slightly wider than shoulder-width apart as you slowly lower your upper body to the ground until your chest is an inch from the floor. For an extra workout, hold this position for three to five seconds before pushing up and returning to the starting position.
Muscles Worked
By bending your knees, you are reducing a significant amount of the body weight that you would be lifting during a normal pushup. According to the American Council on Exercise, standard pushups exercise a variety of muscle groups, including the deltoids, triceps, pectorals, rhomboids, erector spinae, rectus abdominus, gluteus and quadriceps muscles. By contrast, bent-knee pushups primarily work the upper body muscles, such as the deltoids, triceps and pectorals, reducing the impact given to core muscle groups.
Types of Bent-Knee Pushups
Similar to standard pushups, bent-knee pushups can be modified to target specific muscle groups by changing your hand position. To intensify the impact of the workout on your pectoral muscles, widen your hand position on the floor so that it is twice the width of your shoulders. To focus on the triceps, bring your hands together to form a diamond with your thumbs and index fingers. Regardless of which type of bent-knee pushup you perform, always keep a straight back so that your hips and shoulders remain in a straight line without any arch or curve in your lower back.
Safety Concerns
Like all body-weight exercises, bent-knee pushups carry a risk of strain, sprain or injury if performed incorrectly. Start slow by performing three to six bent-knee pushups in each set and gradually increasing as you grow stronger. If you feel stiff during your workout, try stretching your arms and shoulders before beginning to exercise. Talk to your doctor if this is your first time engaging in strength training, or if you have any injuries that may interfere with your exercise.
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