Knee Pull is the action and effect of bending the body or any of its members. It is an approximation movement between parts of the body through the action of the muscles. Muscle flexion allows the forearm to be brought closer to the arm, for example. The movement opposite to flexion is known as extension. In this case, there is a distance between the bones or parts of the body.

Types Of Push-Ups

It is a multi-joint movement that helps lose weight, tone up, and gain strength and muscle control. Here are different pushups that you can put into practice:

Classic Pushups

They are the classic pushups, which are performed by aligning the body from the heels

to head, with the tips of the feet and the palms of the hands on the ground, the latter separated from the width of the shoulders, and by bending the elbows or arms, we must bring the chest to the ground.

Without breaking the waist, without pushing ourselves when going up, but with a controlled movement, we will descend and ascend the body repeatedly continuously. If this position is very intense for us, we can start by doing the pushups with our knees resting on the ground.

Diamond Push-Ups

By changing the support of the hands, we can already obtain a significant change. In this case, we must join both thumbs on the ground and both tips of the index fingers to form a diamond with our hands.

We support the palm and raise the entire body without breaking the waist, as they show us in Vitónica . With this movement, we work mainly the upper part of the pectoral and triceps, although, as we said before, we also request the contraction of muscles in the middle area of the body.

Spartan Push-Ups

They are performed with the hands resting on the ground but misaligned, one in front of the shoulder on the basis and the other below, both by the sides of the body.

We start with the arms extended, we perform an elbow flexion in this position until our chest touches the ground, and from there, when the components are almost developed again, we change the work of the hands.

Benefits Of Push-Ups

Benefits Of Push-Ups

The pushup exercise with supported knees is beneficial to work the pectoral muscles, triceps, and middle area. But for it to be 100% effective, you must correctly activate the muscles throughout the exercise

Benefits Of Doing Push-Ups Every Day

There is a reason pushups are one of the most common bodyweight exercises—few other moves offer as many benefits.

1 . Strengthens The Upper Body

Pushups help build muscle and optimize strengthening throughout your upper body. They target the powers of the chest (pectoralis major), arms (especially the triceps), and shoulders (especially the stabilizing muscles of the scapula).

2 . Contributes To Abdominal Stability

The muscles located at the level of the abdominal belt are also solicited when you do pushups. The rectus abdominis and obliques help stabilize your body, especially for variations that generate instability (like pushups performed on a ball or a balance board).

3 . Works Multiple Muscles At The Same Time

However,  you don’t have much time to spend in the gym. Exercises like pushups (along with lunges, squats, and other compound movements) are very beneficial and effective because they work several large muscles simultaneously.

4 . Helps In Healthy Aging

Exercises like pushups against a wall can help maintain or even improve muscle strength as you age. Experts recommend that older people keep muscle strength to stay independent and reduce the risk of falling.

5. May Help Support Bone Health

Resistance exercise is effective in preserving bone and muscle mass, especially in postmenopausal women, who are more prone to osteoporosis. A small-scale study proved that a 10-week resistance training program helped women maintain bone mineral density in the wrist. In contrast, the authors admitted that they saw no increase in bone mineral density during their study.

6. May Help Boost Metabolism

If your goal is to lose weight, muscle-strengthening activities (which may include daily pushups) can help improve your metabolism. According to one study, ten weeks of resistance training can increase your resting metabolic rate and reduce your body fat.

How To Regulate The Intensity Of Push-Ups For Beginners?

If you have difficulty doing the pushup exercise with your knees supported, you should first do the wall push -up correctly . And when you do both exercises correctly, you can do pushups without keeping your knees.

Push-Ups With Knees Supported For Beginners

  • Get into a quadruped position with your hands below your shoulders and your knees below your hips.
  • Engage your abs and push off the ground to keep your shoulder blades stable.
  • Bring your knees back, keeping your buttocks active so that your lumbar curve is not accentuated. Reach until your thighs are in line with your back.
  • From that position, lower your chest towards the ground while bending your elbows and doing a scapular retraction. The elbows should be at 45 degrees with the line of the body.
  • Keep your deep neck flexors engaged throughout the exercise, meaning don’t look straight ahead.
  • Push off the ground to return to the starting position, contracting your pecs hard.
  • Take in the air when going down and release air when going up.


Pushups help build muscle and optimize strengthening throughout your upper body. They target the powers of the chest (pectoralis major), arms (especially the triceps), and shoulders (especially the stabilizing muscles of the scapula).

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