Chest & Knee Push-Up Pullback
Strengthen chest & core with this push-up variation! Combines push-up with a shoulder blade squeeze for extra back engagement.
Muscle Groups
Primary
Secondary
Instructions
1. Begin by getting into a kneeling position on the floor, placing your hands slightly wider than shoulder-width apart. Your knees should be together, and your feet can be crossed in the air for stability.
2. Keep your body in a straight line from your head to your knees and engage your core.
3. Lower your body down towards the floor by bending your elbows, maintaining a tight core and keeping your body straight.
4. Push through your hands to lift your body back up to the starting position, while simultaneously squeezing your shoulder blades together to engage the muscles in your upper back and shoulders.
5. Hold the chest pullback briefly at the top of the push up before returning to the starting position for the next repetition.
6. Perform the desired number of reps and sets.
It's important to keep your movements controlled and to focus on form, rather than speed, to maximize the benefits to your chest, shoulders, and triceps, while also providing some core engagement.
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