Instructions:
- 1Kneel on the ground with your hands shoulder width apart
- 2Lower your body until your chest nearly touches the floor
- 3Push your body up explosively so that your hands leave the ground
- 4Control your landing back into the starting position ensuring your hands are again shoulder width apart
- 5Repeat for the desired number of repetitions
Tips:
- Ensure your body maintains a straight line from your head to knees throughout the exercise
- Engage your core muscles during each push up to help maintain form
- Focus on your chest and tricep muscles as you push up off the ground
- Try to achieve a high explosive thrust each time, this will engage your chest and tricep muscles even more
Explosive Kneeling Push Up: A Dynamic Upper Body Exercise
The explosive kneeling push up is an effective bodyweight exercise designed to strengthen the chest, shoulders, and triceps while enhancing overall stability and power. This variation not only targets the upper body but also engages the core, making it a comprehensive workout option.
Benefits of Explosive Kneeling Push Ups
Incorporating explosive kneeling push ups into your fitness routine offers a multitude of benefits. Firstly, this exercise promotes muscle growth and strength in the chest and arms. Secondly, it can improve your explosive power, which is essential for various sports and physical activities. Additionally, this modification is easier on the knees compared to standard push ups, making it a suitable choice for those seeking to build strength while minimizing strain.
How to Perform Explosive Kneeling Push Ups
To execute this exercise:
- Begin on your knees, with your hands positioned slightly wider than shoulder-width apart on the ground.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- As you push back up, exert enough force to lift your hands off the ground momentarily, creating an explosive upward movement.
- Land softly and immediately transition into the next repetition.
Tips for Success
- Warm Up: Always perform a proper warm-up to prepare your muscles and joints, reducing the risk of injury.
- Focus on Form: Prioritize good form over speed. Maintain a straight line from your knees to the top of your head throughout the movement.
- Start Slow: If you are new to explosive movements, consider practicing standard kneeling push ups before progressing to the explosive variation.
- Listen to Your Body: If you experience discomfort or pain, particularly in the knees, reassess your technique or consult with a fitness professional.
Addressing Common Concerns
Many people wonder, are knee push ups bad? Generally, they are not harmful when performed correctly and can be a great way to build foundational strength. However, if you're concerned about injury risks, you might also ask, can push ups cause bursitis? As with any exercise, improper form or overexertion can lead to issues, so always prioritize technique.
Lastly, if you're curious whether are knee push ups harder than traditional push ups, the answer may vary from person to person. Explosive kneeling push ups are designed to be less intense than standard variations while still challenging your muscles effectively.
With these tips in mind, the explosive kneeling push up can be a vital part of your workout routine. Whether you're aiming to increase upper body strength, power, or endurance, this exercise is adaptable for various fitness levels and goals.