Wide-Arm Knee Push-Up
The Wide-Arm Knee Push-Up is a variation of the traditional push-up that focuses on strengthening your upper body, with extra emphasis on your chest and shoulders. By placing your hands wider than in a standard push-up, you challenge your muscles in a different way, which can lead to improved strength and muscle definition.
Execution
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1
Begin on your knees and place your hands on the floor, wider than shoulder-width apart.
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2
Extend your legs backward so that you are supported on your knees and hands, with your body in a straight line from your head to your knees.
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3
Engage your abdominal muscles and keep your back straight.
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4
Slowly lower your body by bending your elbows until your chest almost touches the floor.
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5
Push yourself up by extending your arms until you return to the starting position.
Benefits
Wide-Arm Knee Push-Ups help build upper-body strength and improve shoulder-girdle stability. This exercise is also effective for strengthening the core and may help improve your posture.
Common Mistakes
- ! Sagging too far in the lower back: engage your abdominal muscles to keep your back straight.
- ! Allowing your elbows to point too far outward: keep your elbows at a 45-degree angle relative to your body to protect your shoulders.
- ! Not going fully up or down: make sure to use a full range of motion for maximum effectiveness.
Primary Muscles
This exercise primarily targets the chest muscles (pectoralis major), shoulders (deltoids), and triceps. The abdominal muscles (core) are also activated for stability.
Possible Alternatives
To adjust the intensity, you can vary the position of your hands or the height of your feet. For a lighter variation, perform push-ups against a wall or on an elevated surface. For more of a challenge, try the traditional Wide-Arm Push-Up on your toes or elevate your feet on a bench.
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