Muscle Groups
- Abs and Core
- Chest
- Hips & Buttocks
- Shoulders
- Triceps
Purposes
- Chest strength
- Front deltoids strength
- Triceps strength
- Abdominal strength
- Hip strength
Overview
The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.
Description
- In a pushup position, balance on your knees and hands, with hands placed on two step-boxes.
- Keep your head, neck, and body aligned in a straight.
- Lower yourself as far as you can by bending your arms.
- Push back up to the top.
Mistakes
- Dropping the head
- Drooping the lower back
- Keeping the hips up too high
