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How to Do a Bent Knee Push-Up for an Arm Workout

Learn how to do a bent knee push-up from personal trainer Brett Azar in this Howcast home arm workout for men video.

Transcript

Alright, so I'm going to go over with you how to do a bent knee push up. Now it's a variation of a regular push up, of a military push up, where you're not gonna be on your hands and toes, you're gonna be on your hands and knees. But, there's still a way to mess this up. What you want to make sure is that your body is flat. Ok? So instead of tucking your knees in, the more you tuck your knees in, the less you take away from your arms, the easier it is. So if your butt's up in the air, you're cheating. So you want to make sure that you're flat still, so there's a good amount of pressure in your hands still. Now, we're gonna focus on our triceps cuz we're doing an arm workout. So, you're gonna keep your hands a bit narrow, right under your shoulders. Keep your elbows in as opposed to flare them out. And you're gonna drop your body down and push back up. Now I use these a lot in my own personal workouts after i tax my triceps completely, cuz at that point I can't even do a real push up. But, I can do bent knee. So again, you're keeping your body straight, everythings tight, core is tight, and you're repping out. Now breathing, you want to breathe out as you go against gravity. Inhale, exhale, inhale, exhale. At the top of that contraction, squeeze that tricep as hard as you can. Come down, come up, squeeze that tricep. Come down, squeeze that tricep. Make sure that you're not locking out your elbow. Always keep a slight bend. You don't wanna injure your joint. And that's a very simple bent knee push up.

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