How to Work up to Full Push-Ups Without Starting at the Knees
Knee push-ups are a classic modification for those who cannot do full push-ups or can only do a few. But they don’t work the same muscles, so they’re not the best option if you’re trying to get up in the push-up world.
The limitations of knee push-ups are explained here. Cassie Dionne is vague about exercise, arguing that it can’t help you improve – which is probably not entirely true. But she’s right that kneeling requires less of your glutes and core, making movement more of your upper body than a full-body exercise. Here are a few more options:
Option 1. Full push-ups, but less
If you can do at least one full push-up (with good technique – check with a friend), you can build a workout out of sets of one rep. Do this one push-up, then move on to another exercise, and then return to another. Soon you will be doing two or three at a time. Keep up the good work!
Option 2: negative push-ups
“Negative” push-ups start from the top and slowly go down. But instead of then pushing yourself backwards, you can do a whole bunch of negatives – going down, slowly, with good technique, as many times as you like. When you lose control and fall quickly, your set is over; to take a break.
Negative contractions use eccentric contractions that build muscle faster than their concentric or positive counterparts. You can use the same strategy for other challenging exercises like pull-ups . Beware: Negatives are notorious for causing you pain the next day .
Option 3: walking up the stairs
If these options are still too difficult for you – or if you just want something more flexible – try climbing the stairs. You can use a real ladder or choose surfaces at different heights: a wall, a table, a chair, a stack of books.
Place your hands on a high surface. This can be a wall with your feet set aside a few steps, or a high tabletop. Engage all of your core and leg muscles and maintain the same good shape as if you were doing push-ups from the floor. So do your push-up set.
If the tabletop is too simple, place your hands on something lower, such as a chair. (If you are using a real ladder, simply place your feet on the floor and your hands on the high rung; over time, move your hands to the lower rungs.) Over time, you will be able to complete full repulsion sets. takeoffs from the floor. Then reverse the sequence of actions: start putting your feet higher and higher. Ultimate Goal: Handstand push-ups. Good luck and go!
Photo by Marion Doss .
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