Knee Pendulum press up

Stability & Strength

This is an instructional video to correctly demonstrate Knee Pendulum press up

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your Pecs, Anterior Deltoid, Triceps and core
Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
In kneeling, place your hands on the floor, slightly outside shoulder width apart.
Spread your fingers slightly out and have them pointed up in the direction of your head.
Engage your abdominals to keep your back straight throughout.
To make the exercise easier bring your knees closer to your hands and to make it harder take your knees further away from your hands.
Firstly at the top position lean your upper body to one side as to place more weight through one arm
Next, bend your elbows and lower your chest down towards the floor.
As you do this lean your upper body back to the centre
The angle of your upper arms away from your body should be about 45 degrees.
Once your elbows bend slightly beyond 90 degrees, then push off the floor to straighten your elbows and but lean in the opposite direction with the upper body.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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