When a LOT of people start doing push-ups, if they are not quite ready to do them from their hands and feet, and on the floor, they perform kneeling push-ups.
This is a huge mistake.
If you have been relying on kneeling push-ups and feel like you’ve made NO progress when you go to do regular push-ups, there IS a key reason…
To be clear, while kneeling push-ups aren’t necessarily a “bad” exercise, if you have the goal of being able to do regular push-ups, they are not the answer.
Let me explain why.
With kneeling push-ups, by placing the knees on the floor the body’s lever is dramatically shortened.
This removes much of the lumbo-pelvic stability that is required during regular push-ups.
As I’ve talked about many times, the push-up IS a moving plank.
If you can’t maintain the plank position, you won’t be able to perform regular push-ups, or more advanced variations.
As a result, people who rely on kneeling push-ups often struggle when they attempt to progress to performing regular push-ups as they can’t maintain the plank.
Guess what, there IS a solution, and I’ve addressed this in great detail in The Ultimate Push-Up Program.
This video shows 3 push-up progressions that are significantly more effective than kneeling push-ups.
Let me talk about hands elevated push-ups.
I strongly prefer this variation to push-ups from the knees.
With hands elevated push-ups, you will be in a regular push-up position, but will elevate your hands on a higher surface like a table, chair, bench, Smith machine bar, etc.
So you WILL be in a plank position. The same body positioning and mechanics as regular push-ups are utilized.
Hands elevated push-ups are also awesome as making them easier or more challenging is VERY easy to do.
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