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A Video How-To on Mastering Push-Ups

In highschool, my gymnasium trainer referred to push-ups together with your knees on the ground as “woman push-ups.” WTH?! It is up there with “you run like a woman” and completely pisses me off. It sends the message that ladies aren’t robust sufficient to do conventional push-ups, and that is completely NOT true. There are many women in my CrossFit class that may do extra push-ups than a man any day of the week.

Push-ups know no gender, and placing your knees on the ground is not only for women — or something to be embarrassed about! It is a modification for anybody to make the train simpler, however they’re nonetheless arduous as hell. The factor is, doing push-ups in your knees makes use of totally different muscle tissues than doing push-ups in your toes, which implies doing them will not essentially construct the power you want. If you wish to graduate from knee push-ups to common push-ups you must — anticipate it . . . follow push-ups! Yep, the extra you do them, the better they’re going to get.

So I ended doing knee push-ups and began throwing in these modifications I discovered from CrossFit coach Sefton Hirsch of Champlain Valley CrossFit. The primary one is less complicated, the second somewhat more durable, and the third demonstrates common push-ups.

Modification 1

  • Start in plank.
  • Bend elbows behind you, reducing the chest to the ground.
  • Place the knees on the ground, then straighten the arms.
  • This counts as one rep.

Modification 2

  • Start in plank.
  • Place the knees on the ground and decrease your chest to the ground.
  • Elevate the knees up, then straighten the arms.
  • This counts as one rep.

Sefton says that second variation is just about as arduous as common push-ups, nevertheless it undoubtedly permits you to give attention to the pushing motion to construct the power in your triceps and core. “The secret is to all the time work the complete vary of movement. Scale the burden by going from the toes or knees or utilizing a band. However all the time chest to deck after which full lock out,” he instructed POPSUGAR.

Resting your knees on the ground, whether or not pushing up or when reducing down, is an effective way to construct power in your core and higher physique. So as an alternative of placing your knees on the ground out of behavior, attempt these modifications and ultimately, knee push-ups shall be a factor of the previous.


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