15 reps and 4 sets of knee push-up is all you need for upper body strength

Your upper body strength decides how long you are going to go in sculpting your body.
arm-building exercises
Knee push-up can be your go-to exercise for comfort.
Nikita Bhardwaj Published: 30 Jul 2020, 12:58 pm IST
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Push-ups and women are not the best of friends because, let’s face it, it takes a lot of time and muscle endurance to build that upper body strength! If you are not into muscle training, there are very low chances of you doing even a single push-up correctly. That’s why, we’ve got you an easy way out – and that is knee push-ups.

So, don’t just go full throttle at the beginning of your workout journey. You always take small steps that steadily help in muscle strengthening. If you exert yourself too much right in the beginning and try to pull off exercises like push-ups without any training, then there are higher chances that you might face an injury. IT might be practically impossible for you to get back to upper body workouts after that. Hence, it is always better to take it slow.

First, let’s learn to ace knee push-ups and get a toned upper body.

These are the muscles targeted by knee push-up
Knee push-up is as beneficial as a regular one, minus the fact that it doesn’t target the lower half of the body. Chest, shoulders, traps, triceps, biceps, forearms, and upper back – these are the muscles targeted by a knee push-up.

This is how you can do a knee push-up
Doing a knee push-up is no rocket science. All you need to remember is that you need to do it on the mat to protect your knees and you do the full range so that all the upper body muscles can be targeted.

Now let’s learn the move:

1. Firstly, go in a plank position and place your knees on the mat.

2. Your wrist and shoulders should be in line. Ensure that your palms are placed well and get proper grip to avoid slipping.

3. Now, inhale and lower your body. Hold that position. With an exhale, slowly move up and straighten your arms. This is a one knee push-up. Now, repeat.


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Do 15 such repetitions and 4 sets for a month to gain the required muscle strength. In a week’s or 10 days’ time, you can add more repetitions or more sets to your routine, according to your comfort.

Tip: Keep your face straight or towards the ground. Don’t keep it sideways because it might give you a sprain in your neck.  

Knee push-ups are good for the elderly
Knee push-up is basically a low-impact exercise because your joints are supported. Hence, there’s a lower risk of wear and tear. If you want your parents to be your workout buddies, then you can also ask them to join your knee push-up challenge.

According to a study published in the journal of Sports Medicine-Open, low impact exercises like knee push-up helps in improving cognitive health in older adults. So, it’s a win-win exercise for you and your family. 

But yes, please ensure that you don’t push them too far and let them decide the number of repetitions according to their convenience.

So, ladies, get everyone on board and gain that muscle endurance with knee push-up. Who knows, maybe after a month you’ll be able to pull off a classic push-up. Fingers crossed!

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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