The exercise commonly referred to as a “girl pushup” is known in fitness circles as a kneeling or modified pushup. It is a highly effective starting point for developing upper body and core strength. This modification reduces the amount of body weight pressed, making the movement accessible for building foundational power in the chest, shoulders, and triceps. Mastering the correct form establishes proper muscle activation and joint stability, setting the stage for eventually achieving the standard version of the exercise.
Mastering the Proper Form
The kneeling pushup requires maintaining a straight, rigid body alignment, similar to a shortened plank position. Begin by kneeling on the floor, placing your hands shoulder-width apart, or slightly wider, with fingers pointing straight ahead. Position your hands directly beneath your shoulders to create a stable base.
Create a straight line from the crown of your head down to your knees, which serves as the pivot point. Actively engage your abdominal muscles and glutes to prevent the lower back from arching or the hips from sagging. The knees remain on the ground; you can cross your feet behind you for stability, keeping the core braced throughout the repetition.
To execute the downward phase, control your descent by bending your elbows, aiming to lower your chest toward the floor. Tuck your elbows slightly, allowing them to track backward at about a 45-degree angle relative to your torso, which protects the shoulder joint. Inhale slowly as you lower your body until your chest is just above the floor.
The upward phase involves forcefully pushing through your palms to straighten your arms and return to the starting position. Exhale as you press away from the floor, focusing on contracting the chest and triceps muscles. Avoid locking out your elbows completely at the top; maintain a slight bend to keep tension on the muscles.
Identifying Common Errors
One frequent error is allowing the hips to sag toward the floor, often called the “cobra” position. This signals that the core and glute muscles are disengaged, transferring unsupported stress onto the lower back. To correct this, consciously pull your navel toward your spine and squeeze your glutes, restoring the straight line from the knees to the shoulders.
Another common mistake involves flaring the elbows out to the sides, creating a “T” shape with the body and placing strain on the shoulder capsule. When elbows move out to 90 degrees, it compromises rotator cuff stability and increases the risk of impingement. Instead, draw your elbows toward your ribcage as you descend, maintaining the protective 45-degree angle.
Many individuals compromise their neck position by looking too far forward or letting their head drop toward the floor. This misalignment interrupts the neutral spinal position. Keep your gaze focused a few inches past your hands to ensure your neck remains a natural extension of your spine, preventing strain.
A final fault is performing partial repetitions, where the body only descends a short distance. This limits the full range of motion, reducing the strength and muscle development achieved. A proper repetition requires the elbows to bend to at least a 90-degree angle, ensuring maximum muscle fiber recruitment.
Strategies for Advancing Your Strength
Once you can comfortably complete multiple sets of 15 to 20 kneeling pushups with perfect form, you are ready for progressive overload. Increasing the total volume by adding more repetitions or sets is the simplest way to continue building muscular endurance. This strengthens the movement pattern before increasing resistance.
A primary transitional exercise is the incline pushup, which involves elevating your hands on a sturdy surface like a bench or step. This shifts the body angle, reducing the percentage of body weight pressed, but requiring greater core stabilization than the kneeling version. Gradually lowering the height of the incline over time systematically increases the demand on your upper body.
Another method for building raw strength is the use of negative pushups, which focus solely on the slow, controlled lowering phase. Starting in the plank position (on knees or toes), take four to five seconds to descend, then drop your knees to reset. This emphasizes the eccentric portion of the lift, which is responsible for strength gains.
When you can successfully perform several sets of incline pushups on a low surface, or manage five to ten full negative repetitions, begin integrating a few full pushups into your routine. Start by attempting one or two full repetitions when you are fresh, then switch to the kneeling or incline variation to complete your set. This strategy allows you to practice the challenging full-body movement without sacrificing form or volume.