How to do a Knee Push Up

Video Transcript

"MADISON CHASE: The upper-body workout is a great workout. But the basic foundation for any upper-body workout is going to be a great, effective, efficient push-up. So let's cover the essentials. You want to make sure that, again, you're arms are in line with your shoulder blades. And from the side, your body should almost look like a diagonal. And you want to make sure that your glutes are not sticking out, so a diagonal is just like this. You want to bring those legs up and you want to come down, get that chest to the ground, don't drop your abs and make sure your abs are engaged at all times. So that's the basic push-up for your chest. The same movement can be done if you bring your hands close together; it's going to work more of your triceps muscles. So you going to do the same movement, same alignment, but we're going to focus on our triceps. So you're going to come straight down and push up. This is a harder exercise, so you're not going to be able to do as many. Because the base is smaller; it's going to be a lot harder. So you're going to be able to do less reps with your hands closer together. So if you're just starting and learning how to do an effective push-up, beginners, try to give me 8, if you're intermediate, 10, if you're advance, try 15 to 20. So you're going to be able to do more pushups this way, less pushups when your hands are closer together, 'cause your triceps are generally a weaker muscle. So this is the basic foundation push-up for your upper-body workout."