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Chair and Dumbbell Workout: Beginner

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Knee Push-Up

Target: chest, shoulders, triceps, and core


  • Kneel down and place your palms flat on the floor, directly in line below your shoulder joints, as shown. (You may want to place a towel or pillow just underneath your knees to prevent any knee discomfort.)
  • Draw your belly button into your spine, activating your supercenter.
  • Keep your body in one straight line; do not let your back arch excessively or let your body waver.
  • For optimum neck alignment, keep your face down.


  • Bend your arms to no more than a 90-degree angle, lowering your chest nearly to the floor.
  • Do not arch your back excessively during the motion.
  • Straighten your arms as you push your upper body up away from the floor.
  • Keep your palms fixed at the same position and keep your body straight.
  • Try not to bend or arch your upper or lower back as you push up.
  • Continue for the recommended number of repetitions.

Tip: There actually are three variations of the push-up that you can do, if you wish: The wall push-up, the knee push-up, or the standard push-up shown at left. Perform the one that is most comfortable yet challenging for you at this point.

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