Failure Knee Push-ups
Starting Posture
Begin in a traditional push-up position with your hands shoulder-width apart and your knees on the ground. Your body should form a straight line from your knees to your head.
How to Exercise
Perform a push-up by bending your elbows and lowering your chest towards the ground. However, instead of pushing back up, allow yourself to slowly lower all the way to the ground. This is the 'failure' part of the exercise. Then, reset by pushing yourself back up to the starting position with your knees still on the ground.
Breath Control
Inhale as you lower yourself to the ground and exhale as you push back up.
Common errors
One common mistake is rushing through the movement and sacrificing form for quantity. Another error is letting your hips sink towards the ground instead of keeping a straight line from your knees to your head.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
This exercise is a great way to build strength in your upper body, especially if regular push-ups are too challenging. Make sure to maintain proper form throughout the movement to prevent injury. Focus on controlled movements rather than speed.
Cautions
Avoid arching your lower back or sagging your hips during the exercise. If you experience any discomfort, stop immediately.