Kneeling Explosive Push-Up
Build upper body power with Kneeling Explosive Push-Ups! Explode up from kneeling, improving strength and agility. Practice soft landings to protect joints.
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on the ground with your feet up off the floor and your hands placed slightly wider than shoulder-width apart on the ground in front of you.
2. Keep your back straight and your core engaged to maintain a neutral spine throughout the movement.
3. Lower your chest towards the ground while keeping your elbows slightly tucked in. This is your starting position.
4. Explosively push through your hands, extending your arms forcefully to lift your upper body off the ground. Your hands should leave the ground at the peak of the movement.
5. As you reach the height of your push off the ground, your body should form a straight line from knees to head.
6. Land softly back on your hands with elbows slightly bent to absorb the impact and immediately lower yourself into the next push-up to continue the set.
Safety and Tips: Focus on a soft landing with bent elbows to prevent joint stress. Ensure you are comfortable with regular push-ups before attempting this explosive variety. Practice the movement without the jump to build strength before adding the explosive component. If you experience any pain or discomfort, stop the exercise and consult a fitness professional. Use a padded surface if you have discomfort in your knees during kneeling.
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