Bent-Knee Push-Ups Are Beneficial

by Stephanie Oakes

Question:
Do I gain the same benefits from women's push-ups (on my knees) as I would if I did men's straight-leg push-ups?

- Katie Camones, Minden, La.

Stephanie's Answer:
Many women simply never get to the point where their upper body is strong enough to do a straight-leg push-up. However, part of the problem is that they never try. Fortunately, a bent-knee push-up is very effective at strengthening and toning the chest, triceps and shoulder muscles.

If you're determined to get to the point where you can do a "guy's" push-up (and I think you should be), then go for it. This style of push-up does firm the body more quickly (because you're resisting more of your body weight), but be sure that you make the transition slowly and that you don't compromise good form.

For example: Do one straight-legged push-up, then two bent-knee push-ups, alternating back and forth for a total of 15 to 20 total. Then next time, go for two straight-legged to every one bent-knee. Eventually, you should be able to do all straight-legged push-ups.

Proper push-up form:

• Place your hands at chest height, shoulder-width apart, on the ground.
• Keep your fingers pointing forward, and position yourself either on your knees or on your toes.
• Bend your elbows out to the side, lowering your upper body.
• Squeeze your chest as you push back up (be sure not to lock your elbows at the top).
• Keep your torso, including your lower back and abs, in line with your upper body--don't let your middle sag.