How to Do Knee Push Up Hold With Shoulder Taps
Knee Pushup Hold Shoulder Taps are a great exercise for building upper body strength and stability. This exercise involves holding a knee pushup position while tapping your shoulders alternately, which engages your core and improves balance.
Step By Step Guide to Properly Execute Knee Push Up Hold With Shoulder Taps
- Starting Position
- Begin in a knee pushup position with your hands placed shoulder-width apart on the floor. Your knees should be on the ground, and your body should form a straight line from your head to your knees.
- Execution
- While maintaining the pushup hold, lift one hand off the ground and tap the opposite shoulder. Keep your core engaged to prevent your hips from swaying.
- Top Position
- At the peak of the movement, your hand should be touching the opposite shoulder, and your body should remain stable without any rotation.
- Lowering Phase
- Return your hand to the starting position on the floor with control, and repeat the movement with the opposite hand.
Benefits of Knee Push Up Hold With Shoulder Taps
- Enhances core stability and strength.
- Improves shoulder and upper body strength.
- Promotes balance and coordination.
- Engages multiple muscle groups, including the chest, shoulders, and triceps.
Common Mistakes to Avoid
- Allowing the hips to sway or rotate during the shoulder tap. Keep your core tight to maintain stability.
- Not maintaining a straight line from head to knees. Ensure your body is aligned properly.
- Rushing through the taps. Perform the movement slowly and with control for maximum benefit.
Follow these steps and tips to master Knee Pushup Hold Shoulder Taps with proper form and efficiency.
FAQ About Knee Pushup Hold Shoulder Taps
To get better at balancing during knee pushup hold shoulder taps, start by keeping your core tight, like you're trying to hold a big breath. Spread your knees a bit wider for a stronger base. Practice slowly tapping your shoulders, one at a time, and try not to rush. The more you practice, the better your balance will get.
Keep your tummy tight like you're bracing for a tickle. Spread your hands wide for balance, and keep your body straight like a plank. Move slowly when tapping your shoulders, and try not to wiggle your hips. Practice makes perfect, so keep trying!
To ensure correct form for knee push-up hold shoulder taps, follow these steps:
1. Start in a modified push-up position with knees on the ground and hands under shoulders.
2. Keep your body in a straight line from head to knees.
3. Engage your core to maintain stability.
4. Slowly lift one hand to tap the opposite shoulder, keeping hips steady.
5. Alternate sides, maintaining balance and control.
Focus on controlled movements to avoid swaying.
Knee push-up hold shoulder taps mainly work the chest, shoulders, and triceps while also heavily engaging the core for stability. The obliques and transverse abdominis help prevent rotation, while the serratus anterior and upper back muscles assist in shoulder control. This exercise builds strength, balance, and coordination, making it a great progression toward full push-ups.
