Trainer Tip: How to Progress from Knee Pushups to Full Pushups

If you’re one of those people who dread pushups, especially with learning how to progress from knee pushups to full pushups, you’re not alone. Many people find them challenging and even frustrating. But what if I told you that pushups are one of the most effective exercises you can do for your upper body and core? They engage multiple muscle groups, improve your strength and stability, and offer a full-body workout in one move. However, if traditional pushups are daunting, there’s a way to ease into them and even learn to love them.

The Benefits of Pushups

Before we dive into the tips, let’s talk about why pushups are worth your time. Pushups are a compound exercise, meaning they work several muscle groups simultaneously. Here’s what pushups can do for you:

• Strengthen Your Upper Body: Pushups target your chest, shoulders, triceps, and the muscles of your upper back.
• Engage Your Core: When done correctly, pushups also activate your core muscles, which helps improve overall stability and balance.
• Improve Functional Fitness: Because pushups mimic the movement patterns used in everyday activities, they enhance your functional fitness, making daily tasks easier.
• Boost Your Metabolism: Pushups, like other compound exercises, help increase your metabolism by engaging large muscle groups and burning more calories.

Now, if pushups are too difficult, starting with knee pushups might seem like a good idea. But there’s a catch. While knee pushups do make the exercise more accessible, they don’t engage your core as much as a standard pushup, which limits some of the full-body benefits.

How to Progress from Knee Pushups to Full Pushups

Start with Knee Pushups (But Don’t Stay There Too Long)

Knee pushups are a great starting point if regular pushups feel impossible. They reduce the load on your upper body and allow you to build strength gradually. However, because they don’t engage your core as effectively, they shouldn’t be your end goal.

Form Tip: Keep your body in a straight line from your knees to your head. Engage your core to prevent your hips from sagging.

Progress to Elevated Pushups

Once knee pushups become manageable, it’s time to progress to an elevated pushup. This is where the magic happens. Using a Smith Machine or any stable elevated surface (like a bench or sturdy table), you can perform pushups at an incline. The higher the surface, the easier the pushup.

Why It Works: Elevated pushups allow you to adjust the difficulty gradually. As you get stronger, you can lower the bar or surface until you’re eventually doing pushups on the floor.

How to Do It:

• Set the bar of the Smith Machine at a height where you can perform pushups with good form, typically around chest height to start.
• Place your hands on the bar, slightly wider than shoulder-width apart.
• Step your feet back, so your body forms a straight line from your head to your heels.
• Lower your chest toward the bar, keeping your elbows at a 45-degree angle to your body.
• Push through your palms to return to the starting position.

Form Tip: Focus on engaging your core throughout the movement. Imagine drawing your belly button toward your spine to maintain a solid plank position.

Gradually Lower the Bar

As your strength improves, lower the bar on the Smith Machine. Each time you lower it, you increase the challenge and move closer to doing a full pushup. The key is to progress at your own pace. Don’t rush it; focus on maintaining good form and engaging your core.

Transition to Floor Pushups

Once you’re able to perform pushups with the bar close to the floor, you’re ready to try full pushups. Start with just a few reps and build up from there. Remember, it’s okay if it takes time to master them. Consistency is more important than perfection.

Say Goodbye to Skipping Pushups

Pushups don’t have to be the dreaded part of your workout routine. By learning how to progress from knee pushups to full pushups, starting with knee pushups and advancing through elevated pushups using a Smith Machine, you can build the strength and confidence needed to tackle full pushups. Not only will you improve your upper body strength, but you’ll also engage your core and enhance your overall fitness.

So, the next time you’re tempted to skip pushups, remember these tips. With a little patience and practice, you might just find yourself enjoying—and even mastering—them.

Happy training!

---