Kneeling Push-Up to Child Pose
A modified push-up that flows into a relaxing Child's Pose! Build strength and flexibility with this dynamic exercise.
The Kneeling Push-Up to Child Pose is a compound exercise that mainly works the chest and triceps, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Push-Up to Child Pose Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Obliques; Abdominals (rectus abdominis)
Kneeling Push-Up to Child Pose Variations and Alternatives
How to do the Kneeling Push-Up to Child Pose
Start in a kneeling position with your hands placed on the ground, slightly wider than shoulder-width apart, fingers facing forward. Your knees should be bent and resting on the ground - this is your starting position.
Keeping your body straight and your core engaged, slowly lower your body towards the floor by bending your elbows. Lower until your chest or chin nearly touches the floor.
Push through your hands to extend your elbows, lifting your body back to the starting position.
From the top of the push-up position, push your hips back towards your heels, while lowering your forehead to the ground and extending your arms out in front of you. This is the Child Pose.
Hold the Child Pose for a desired duration, focusing on breathing and allowing your lower back to stretch.
Return to the kneeling position and prepare for the next push-up repetition.
Repeat the sequence for the desired number of repetitions and sets, ensuring proper form throughout the exercise.
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Kneeling Push-Up to Child Pose FAQs
What muscles does the Kneeling Push-Up to Child Pose work?
The Kneeling Push-Up to Child Pose mainly works the chest and triceps, with help from the core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Push-Up to Child Pose?
None. The Kneeling Push-Up to Child Pose is a bodyweight exercise, so you can do it anywhere.
Is the Kneeling Push-Up to Child Pose a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kneeling Push-Up to Child Pose go on?
It belongs on push day in a push/pull/legs routine.
What are some Kneeling Push-Up to Child Pose variations and alternatives?
Similar exercises include the 3-Leg Chaturanga Pose, Bear Push-Up, Bodyweight Kneeling Push-Up Row and Chaturanga Pose.
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