The push-up is a staple of the fitness world, but this seemingly simple exercise requires several muscles to do quite a bit of work in unison. There's no shame in not being able to do a push-up; even healthy individuals can struggle with the complex motion.
A knee push-up is a gentler alternative that can help you develop strength, allowing you to work yourself up to the level of fitness necessary for a full push-up.
Perfect Push-Up Form
To perform a traditional push-up, start by lying on your stomach. Place your palms flat on the floor, centered under your shoulders, with your fingers pointed forwards.
Then, lift your body off the floor, supporting yourself on your toes and palms with your body held in a straight line from your head to your heels. As you raise and lower your body in a push-up, keep your elbows out and don't let your middle sag. Repeat this exercise until your muscles start to lose some of their stability from fatigue.
Knee Push-Up Variation
A knee push-up mimics the namesake motion, but with one variation to make it easier for individuals who struggle with a traditional push-up: the placement of the knees.
Start in the same position as a push-up, and keep your knees in contact with the floor as you press up, lifting your upper body. Keeping your knees on the floor reduces the total weight you need to lift to complete the motion, while still retaining many of the push-up's benefits.
Push-Ups and Fitness
Despite only lifting your bodyweight, a push-up provides an intense workout to your arms, shoulders, core and most notably your pecs, according to ExRx.net. A push-up is a complex motion; your arms and shoulders rotate slightly as you lower your body weight, requiring balance and strength to perform the motion smoothly.
If a traditional push-up is out of your comfortable fitness level, a knee push-up is a starting point for building up to the full motion. Knee push-ups still strengthen the chest, shoulders, and triceps, helping you build your fitness without the stress of a full push-up. For an easier time, grip a horizontal bar or place your hands on a surface no higher than knee to chest.
Understanding Your Fitness Level
Avoid performing any exercise to the point of failure. Pushing outside your comfort zone can result in stress-related injuries, such as a torn rotator cuff in your shoulder. If you're just starting a new exercise routine, alternative push-ups are your stepping stone to your fitness goals.
Along with knee push-ups, those performed while leaning against a wall or countertop can further reduce the stress placed on your shoulders, arms and back. Alternative exercises like this still build strength over time.
For the wall push-up stand arm's length away from the wall, says Go4Life. Place your hands flat against the wall —fingers pointing up or toward each other —at shoulder height and shoulder-width apart. Hold your body in a straight line and keep your heels on the floor, as you inhale and lean toward the wall. Exhale as you push back to the starting position.