The Wide Grip Push Up (On Knees) is a modified version of the traditional push up that targets the chest, shoulders, and triceps. This variation allows beginners or individuals with limited upper body strength to perform the exercise with proper form.
Muscle Groups:
Chest
Upper Arms
Deltoids
Muscles:
Triceps
Anterior Deltoid (Shoulder)
Pectorals
Lateral Deltoids (Shoulder)
How to perform
To perform the Wide Grip Push Up (On Knees), follow these step-by-step instructions:1. Begin by getting down on your hands and knees on the floor, with your hands placed wider than shoulder-width apart. Your knees should be positioned directly under your hips.
2. Engage your core muscles to maintain a straight line from your head to your knees. Your back should be flat, and your neck should be in a neutral position.
3. Lower your chest towards the floor by bending your elbows, while keeping them pointed out to the sides. Your elbows should be at a 45-degree angle from your body.
4. Lower yourself until your chest is just above the floor, making sure to keep your back flat and your core engaged.
5. Push yourself back up to the starting position by extending your arms. Make sure to keep your back and core muscles engaged throughout the movement.
6. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to avoid strain on the shoulders and maintain the effectiveness of the exercise. As you build strength, you can gradually progress to performing the traditional Wide Grip Push Up on your toes.
Equipment required
No equipment required