What To Know
- Knee push ups offer a range of benefits, particularly for those new to exercise or those looking for a modified push up variation.
- While knee push ups offer a beginner-friendly approach, incline push ups provide a more challenging and versatile option for those looking to progress beyond the basics.
- Starting with a higher surface, such as a wall, and gradually lowering the incline to a bench or box provides a structured progression for building strength and endurance.
Are you looking to build upper body strength and definition, but struggling to perform a traditional push up? You’re not alone! Many people find that standard push ups are too challenging, especially when starting out. This is where knee push ups and incline push ups come in. Both exercises offer a fantastic alternative to traditional push ups, allowing you to build strength and gradually progress towards your fitness goals. But which one is right for you? This article will delve into the differences between knee push ups and incline push ups, exploring their benefits, drawbacks, and how to choose the best option for your individual needs.
Understanding the Basics: Knee Push Ups and Incline Push Ups
Before we dive into the comparison, let’s briefly define each exercise:
Knee Push Ups: As the name suggests, knee push ups are performed with your knees on the ground, allowing you to distribute your weight more evenly. This modification reduces the overall difficulty of the exercise, making it accessible to beginners or individuals with limited upper body strength.
Incline Push Ups: Incline push ups are performed with your hands elevated on a raised surface, such as a bench, box, or even a wall. The higher the surface, the easier the exercise becomes. This variation allows you to adjust the difficulty based on your fitness level and gradually increase the challenge as you progress.
Benefits of Knee Push Ups
Knee push ups offer a range of benefits, particularly for those new to exercise or those looking for a modified push up variation. Here are some key advantages:
- Reduced Strain: By taking the weight off your feet and supporting it with your knees, knee push ups significantly reduce strain on your wrists, shoulders, and lower back. This makes them a safer option for individuals with pre-existing injuries or limitations.
- Increased Accessibility: Knee push ups are a great starting point for beginners, allowing them to build strength and muscle without feeling overwhelmed. They are also suitable for individuals with limited mobility or strength, providing a gentler way to engage the chest, shoulders, and triceps.
- Improved Core Strength: Though a modified exercise, knee push ups still engage your core muscles, particularly your abs and obliques, to stabilize your body during the movement. This helps to enhance overall core strength and stability.
- Versatility: Knee push ups can be incorporated into various workouts, from full-body routines to targeted chest and tricep training sessions. You can modify the exercise by adding resistance bands for an extra challenge or using a wider hand placement for a greater chest focus.
Benefits of Incline Push Ups
While knee push ups offer a beginner-friendly approach, incline push ups provide a more challenging and versatile option for those looking to progress beyond the basics. Here are some key benefits:
- Progressive Difficulty: Incline push ups allow you to gradually increase the difficulty by adjusting the angle of the incline. Starting with a higher surface, such as a wall, and gradually lowering the incline to a bench or box provides a structured progression for building strength and endurance.
- Targeted Muscle Activation: Incline push ups target the same muscle groups as traditional push ups – chest, shoulders, and triceps – but the angle of the incline can emphasize different areas. A higher incline engages more of the upper chest, while a lower incline focuses on the lower chest muscles.
- Improved Range of Motion: As you progress to lower inclines, you’ll gradually increase your range of motion, leading to greater flexibility and mobility in your shoulders and chest. This can also help improve posture and reduce the risk of injuries.
- Enhanced Stability: Incline push ups require greater stability and control, as your body is at a more challenging angle. This helps to strengthen your core muscles and improve overall balance.
Knee Push Ups vs. Incline Push Ups: A Detailed Comparison
Now that we’ve explored the individual benefits of each exercise, let’s compare them side-by-side to understand which one might be better suited for your needs:
| Feature | Knee Push Ups | Incline Push Ups |
| — | — | — |
| Difficulty | Beginner-friendly | Intermediate |
| Muscle Activation | Chest, shoulders, triceps, core | Chest, shoulders, triceps, core |
| Range of Motion | Limited | Greater |
| Stability | Less demanding | More demanding |
| Progression | Limited | Highly progressive |
| Safety | Lower risk of injury | Higher risk of injury (depending on incline) |
Choosing the Right Exercise for You
The choice between knee push ups and incline push ups ultimately depends on your individual fitness level, goals, and preferences. Here’s a quick guide to help you make the decision:
- Beginners: If you’re new to exercise or lack upper body strength, knee push ups are a fantastic starting point. They offer a gentler introduction to push ups without putting excessive strain on your body.
- Intermediate: If you’re comfortable with knee push ups and want to challenge yourself further, incline push ups are a great next step. They allow you to gradually increase the difficulty and build strength more effectively.
- Advanced: If you’re already proficient with traditional push ups, incline push ups can be used to target specific muscle groups or add variation to your workouts.
Tips for Performing Knee Push Ups and Incline Push Ups
Regardless of which exercise you choose, proper form is crucial to maximize benefits and prevent injuries. Here are some key tips:
Knee Push Ups:
- Start on your knees: Place your knees hip-width apart and your hands shoulder-width apart, with your fingers pointing forward.
- Engage your core: Keep your core muscles tight throughout the exercise to maintain stability.
- Lower your chest: Slowly lower your chest towards the ground, keeping your body in a straight line from your head to your knees.
- Push back up: Push through your palms to return to the starting position.
- Maintain proper form: Avoid arching your back or letting your hips sag.
Incline Push Ups:
- Choose the right incline: Start with a higher incline, such as a wall or a bench, and gradually lower it as you gain strength.
- Position your hands: Place your hands shoulder-width apart on the incline surface, with your fingers pointing forward.
- Engage your core: Keep your core muscles tight throughout the exercise to maintain stability.
- Lower your chest: Slowly lower your chest towards the incline surface, keeping your body in a straight line from your head to your feet.
- Push back up: Push through your palms to return to the starting position.
- Maintain proper form: Avoid arching your back or letting your hips sag.
The Final Push: Taking Your Push-Up Progress to the Next Level
Whether you’ve mastered knee push ups or conquered incline push ups, there are always ways to continue pushing your limits and achieving new fitness milestones. Here are some ways to take your push-up progress to the next level:
- Increase the repetitions: As you get stronger, aim to increase the number of repetitions you can perform in a set.
- Add sets: Once you can complete a certain number of repetitions comfortably, try adding another set to your workout.
- Decrease the incline: If you’re doing incline push ups, gradually lower the incline to make the exercise more challenging.
- Add resistance: Use resistance bands or weighted vests to increase the difficulty and challenge your muscles further.
- Try different variations: Explore different push-up variations, such as diamond push ups, close-grip push ups, or wide-grip push ups, to target different muscle groups and improve your overall strength.
Information You Need to Know
Q: Are knee push ups effective for building muscle?
A: Yes, knee push ups are effective for building muscle, particularly in the chest, shoulders, and triceps. While they may not be as challenging as traditional push ups, they still provide a good workout for these muscle groups.
Q: Can I switch between knee push ups and incline push ups?
A: Absolutely! You can switch between knee push ups and incline push ups to adjust the difficulty and challenge your muscles in different ways. This can help you avoid plateaus and continue making progress.
Q: How often should I do knee push ups or incline push ups?
A: Aim to incorporate knee push ups or incline push ups into your workout routine 2-3 times per week. Allow for adequate rest between sets to prevent muscle fatigue and injury.
Q: What are some other exercises I can do to improve my push-up performance?
A: To improve your push-up performance, consider incorporating exercises that target your chest, shoulders, triceps, and core, such as bench press, overhead press, tricep dips, and planks.
Q: What if I’m still struggling to do knee push ups?
A: If you’re finding knee push ups too difficult, don’t be discouraged! You can start with wall push ups, which are even easier and a great stepping stone to knee push ups. It’s all about finding the right starting point and progressing at your own pace.
