{"id":49340,"date":"2016-05-04T07:15:25","date_gmt":"2016-05-04T11:15:25","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=49340"},"modified":"2021-05-17T08:13:04","modified_gmt":"2021-05-17T12:13:04","slug":"365-kneeling-split-push-ups","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/365-kneeling-split-push-ups\/","title":{"rendered":"Hate Push-Ups? You\u2019ll Want to Try THIS Fun Variation"},"content":{"rendered":"

Holding a plank is tough, but doing push-ups<\/a> on your toes? It can seem near impossible if you\u2019ve been on a fitness hiatus. Luckily, there are plenty of ways to modify the movement to build strength. Case in point: This fun and effective variation from Gregg Cook, trainer for Daily Burn 365<\/a>.<\/p>\n

\"Hate
Photo: Ryan Kelly \/ Daily Burn 365<\/a><\/figcaption><\/figure>\n

If child\u2019s pose and push-ups had a baby, it\u2019d look something like this. The half-kneeling split push-up (now ain\u2019t that a mouthful!) will work your chest, shoulders and triceps, says Cook. Why do this move instead of lifting weights<\/a> to pump your upper body? This modified push-up \u201ccan help to increase the strength of the muscles involved in pushing,\u201d Cook says, noting that many gym-goers can\u2019t perform a full range of motion for a regular push-up. (Looking at you, people who only lower themselves a few inches!) If that sounds familiar, you could be seriously cheating yourself during workouts. <\/strong><\/p>\n

RELATED:<\/strong> Can\u2019t Do a Push-Up? Here\u2019s Where to Start<\/a><\/p>\n

With this move, everything changes. Since you\u2019re on your knees, you\u2019ll decrease the amount of bodyweight you\u2019re pushing off the floor. \u201cIt lessens the load compared to a full push-up,\u201d says Cook, which can help you finally lower all the way down to the floor and successfully push back<\/a> up. It\u2019s that range of motion that is integral for increasing your strength, he says.<\/p>\n

RELATED:<\/strong> THIS Is How to Do Perfect Push-Ups (Even on Your Knees)<\/a><\/p>\n

And don\u2019t forget about the quasi-child\u2019s pose you do once you\u2019ve pushed off the floor. That offers a bit of a break for your muscles to recover, says Cook. Plus, sitting your hips backwards with your arms extended over your head will give you a nice stretch in your inner thighs and your back (specifically, your lats).<\/p>\n

\"Hate
GIF: Ryan Kelly \/ Daily Burn 365<\/a><\/figcaption><\/figure>\n

Try It Now: Half-Kneeling Split Push-Ups<\/strong><\/h3>\n

How to:<\/strong> Using a mat underneath you, start on your hands ands knees, with your arms straight and your wrists directly under your shoulders (a)<\/strong>. Extend your right leg out to the side. Your hips should be over your knees (b)<\/strong>. Next, lower your upper body down towards the floor as you inhale. Slowly bend your elbows and lower your chest to the floor, while maintaining a straight line from the crown of your head to your knees (c)<\/strong>. Next, exhale and press upward by engaging your chest and core. Think of pushing the floor away while keeping your elbows close to your sides. (Don\u2019t let them flare away from your body too much.) (d) <\/strong>Now, sit your hips backwards into child\u2019s pose, keeping your right leg out to the side. You should be as far back as you can, while keeping your arms fully extend to get a nice back stretch. Raise yourself up to the starting position (e)<\/strong>.<\/p>\n

Want full, no-equipment workouts from Cook? Catch him on DailyBurn.com\/365<\/a>, free for 30 days. <\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Hate push-ups? This move is for you. Part child’s pose, part push-up, this genius variation from Daily Burn trainer Gregg Cook is a must-try.<\/p>\n","protected":false},"author":8,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[300,298,301],"tags":[32,313,289,341,355],"class_list":["post-49340","post","type-post","status-publish","format-standard","hentry","category-db365","category-db","category-workouts","tag-bodyweight","tag-daily-burn-365","tag-exercise","tag-tax1living-well","tag-tax2yoga"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=49340"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/49340\/revisions"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=49340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=49340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=49340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}