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Push up to Knee Tap

Push up to Knee Tap

The "Push up to Knee Tap" is an advanced compound exercise that primarily targets the muscles of the upper body, including the chest, shoulders, and triceps. This exercise also engages the core muscles, contributing to overall strength and stability. To perform the Push up to Knee Tap, start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together. Lower your body towards the floor by bending your elbows, maintaining a straight line from head to toe. As you push back up to the starting position, raise one knee towards the opposite elbow, bringing the knee and elbow close together without touching. Alternate sides with each repetition. This exercise can be intensified by adding a tempo variation or incorporating a plyometric element, like clapping your hands in between reps. You can also modify the exercise by performing it on your knees or an inclined surface if you're a beginner. Including the Push up to Knee Tap in your workout routine not only helps build upper body strength, but it also engages the core and improves overall stability. Make sure to maintain proper form throughout the movement, engage your core muscles, and exhale as you push up to maximize the benefits. Incorporate this exercise alongside other upper body and core exercises for a well-rounded workout routine.


  • Start in a high plank position with your hands shoulder-width apart and your feet together.
  • Engage your core and lower your body towards the ground by bending your elbows.
  • As you lower your body, lift your right hand off the ground and tap it to your left knee.
  • Push through your palms, extend your arms, and return to the starting position.
  • Repeat the movement, this time tapping your left hand to your right knee.
  • Continue alternating sides for the desired number of repetitions or time.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Engage your core and keep your body aligned in a straight line.
  • Focus on controlled movements and avoid rushing through each rep.
  • Breathe out as you push up and inhale as you tap your knee.
  • Start with modified push-ups if you're a beginner and progress to full push-ups as you get stronger.
  • Incorporate variations like wide-stance push-ups or decline push-ups to target different muscle groups.
  • Add resistance by using a weighted vest or resistance bands for an extra challenge.
  • Include other exercises like planks and tricep dips to strengthen the muscles involved in push-ups.
  • Listen to your body and take rest days as needed to allow for proper recovery.

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