Overview

The knee pushup performed with hands elevated strengthens the chest, shoulders and triceps. The elevation increases the exercises range of motion and allows for a pre-stretch on the chest muscles. The pre-stretch is believed to contribute to greater force production by the muscles. Following a pre-stretch (eccentric contraction followed immediately by a concentric contraction) the muscles utilize the storage of elastic energy to achieve a peak-contraction.

Description

• In a pushup position, balance on your knees and hands, with hands placed on two step-boxes.
• Keep your head, neck, and body aligned in a straight.
• Lower yourself as far as you can by bending your arms.
• Push back up to the top.

Mistakes

• Dropping the head
• Drooping the lower back
• Keeping the hips up too high