How To Do Tricep Push-Up on Knees

By: Chris Freytag, CPT

Chris Freytag demonstrating a Push-Up On Knees


Tricep Push-Up on Knees is one of the most powerful and effective ways to strengthen your triceps and tone the back of your arms. This move is also perfect to strengthen and tone your shoulders, chest, arms, back, and core! Learning how to do a Tricep Push-up on your Knees allows you to build up the strength so that one day you can do the real thing! Keeping your arms and shoulders strong will ensure you can perform better looking flows in your yoga practice, and help prevent against shoulder injuries that can result from improper form!

In this Tricep Push-Up on Knees compared to a regular push-up, your arms should be positioned a little closer to your trunk, so keep your elbows pinned by your sides, which really helps to activate those triceps. Toning and tightening your triceps is a great way to prevent ARM FLAB! Make sure to keep your head and spine in a straight line the whole time- keep your gaze just in front of your hands, maybe 6 inches or so! Try to imagine a line going straight down your body from the top of your head all the way back to your ankles, and keep that line straight the entire time! If you have any neck issues this is especially important! Lower down to 90 degrees with your elbows, and exhale as your push back up, making sure to keep your core tight and engaged to protect your lower back! In addition to keeping your core tight, don’t let your hips drop! This can not only cause injury or discomfort, but letting your hips go too high or low means you’re not engaging all your muscles like you should, and therefore won’t get the full benefit of this exercise!

Here are the steps to performing a Tricep Push-Up on Knees:

1) Begin in a kneeling plank position with arms directly below shoulders and body in a straight line back to kneed.

2) Lower chest 2 inches from the floor keeping elbows close to your side. Exhale and slowly push back to start position.

Targets: chest, arms, shoulders, back, core

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