Test your upper body endurance with this trainer-approved goal.
Knee push-ups are an incredibly productive exercise to do as you age for many reasons. This move helps increase core, chest, and shoulder strength while protecting joints, posture, and muscle retention. Knee pads It also helps to avoid putting pressure on your knees by focusing the movement mainly on your upper body. Your ability to do them well says a lot about you upper body strength. In fact, according to Gerard WashakThe owner of the door At 42 La Quinta is appropriatewho has over 10,000 hours of hands-on training with clients in their 40s, 50s, 60s, and 70s, if you can do that many push-ups after 50, your upper body strength is considered “elite.”
Why knee pushups are a solid test of upper body endurance after 50
A classic push-up requires core strength and lower body tension to maintain the plank position. This means that many people are short when doing pushups for reasons unrelated to their upper body.
“The knee tap allows you to measure the chest, shoulders and triceps separately,” says Washak.
What muscles are trained?
The main muscles involved in knee push-ups are the chest (pectoralis major), front of the shoulders (anterior deltoids), and triceps (back of the upper arms). Strengthening these muscles is important for everyday life.
“Opening a heavy door uses your chest and triceps. Reaching forward and reaching your arms out involves all three working together,” says Washak.
How to do knee pushups
- Start on all fours on the board with your hands just outside shoulder width apart.
- Place your knees on the ground so that your body is straight from head to knees.
- Engage your core and keep your back flat.
- Bend your elbows to lower your chest to the ground.
- Click back.
“Elite” Rep Range for Knee Pushups
For most adults in the 50+ age group, being able to do 15 clean knee pushups consistently is “good,” while 25 is what Washack considers “strong.” “Elite” mode is doing 40 or more knee thrusts without stopping – all while maintaining proper form.
Why upper body endurance declines with age, even in active adults
As you age, you naturally lose muscle mass and strength without regular resistance training. This usually affects the upper body more than the lower body. Your legs are constantly being used throughout the day by standing and walking from point A to point B.
“The upper body isn’t being used unless you’re pushing, pressing, or lifting something with a lot of effort. Even an active 60-year-old who walks every day can still regularly lose upper body muscles because walking doesn’t require much of the chest, shoulders, or triceps,” says Washak.
Alexa Mellardo
Alexa is a freelance writer, editor and content strategist in Greenwich, CT. She has over 11 years of experience in health, fitness, nutrition, travel, lifestyle and home. Read more about Alexa
