Introduction
The prone press-up on knees bent is a fundamental bodyweight exercise that effectively targets the chest, shoulders, and core. This exercise is an excellent option for beginners and anyone looking to improve their upper body strength and stability.
Benefits
The prone press-up on knees bent offers numerous benefits, including:
Step-by-Step Approach
1. Starting Position
2. Lowering Phase
3. Push-Up Phase
4. Repeat
Tips and Tricks
Progression
As you get stronger, you can progress by:
Frequency and Intensity
Tables
Table 1: Muscles Targeted by Prone Press-Ups on Knees Bent
Muscle Group | Description |
---|---|
Pectorals (chest) | Primary |
Deltoids (shoulders) | Secondary |
Triceps | Secondary |
Core | Stabilizer |
Table 2: Progression Options for Prone Press-Ups on Knees Bent
Modification | Description | Benefits |
---|---|---|
Half-push-ups | Chest is lowered only halfway to the floor | Reduced intensity |
Elevated push-ups | Feet are placed on a raised surface | Lower incline |
Weighted push-ups | Weight is added for increased resistance | Enhanced strength gains |
Table 3: Sample Workout Plan
Exercise | Sets | Reps |
---|---|---|
Prone press-ups on knees bent | 3 | 12-15 |
Plank | 3 | 30 seconds hold |
Push-up to tricep dip | 3 | 10 reps each |
FAQs
1. What is the difference between a prone press-up on knees bent and a regular push-up?
2. Is this exercise safe for people with back pain?
3. How often should I do this exercise?
4. Can I perform this exercise without a gym?
5. What are the common mistakes to avoid?
6. How can I track my progress?
Conclusion
The prone press-up on knees bent is a versatile exercise that provides numerous benefits for upper body strength, core stability, and overall health. By following the proper technique, implementing the tips and tricks provided, and gradually progressing the exercise, you can effectively improve your fitness level and achieve your goals.
2024-08-01 02:38:21 UTC
2024-08-08 02:55:35 UTC
2024-08-07 02:55:36 UTC
2024-08-25 14:01:07 UTC
2024-08-25 14:01:51 UTC
2024-08-15 08:10:25 UTC
2024-08-12 08:10:05 UTC
2024-08-13 08:10:18 UTC
2024-08-01 02:37:48 UTC
2024-08-05 03:39:51 UTC
2024-10-04 17:17:13 UTC
2024-09-08 08:03:11 UTC
2024-09-19 05:42:52 UTC
2024-09-18 03:20:09 UTC
2024-09-25 07:12:19 UTC
2024-09-25 07:12:53 UTC
2024-09-25 07:13:18 UTC
2024-10-19 01:33:05 UTC
2024-10-19 01:33:04 UTC
2024-10-19 01:33:04 UTC
2024-10-19 01:33:01 UTC
2024-10-19 01:33:00 UTC
2024-10-19 01:32:58 UTC
2024-10-19 01:32:58 UTC