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Pancake Press ups off knees

  • Stability & Strength
  • Easy
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This is an instructional video to correctly demonstrate Pancake Press ups off knees. These are an easy press up alternative and really target the Triceps. We have much more press-up variations that you can try on our exercise page.

Some easy examples are:

Hand stagger knee press up

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

  1. This exercise works your Pecs, Anterior Deltoid, Triceps and core
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In kneeling, place your hands on the floor, narrower than shoulder width apart.
  5. Spread your fingers slightly out and have them pointed up in the direction of your head.
  6. Engage your abdominals to keep your back straight throughout.
  7. 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.
  8. Next, bend your elbows and lower your chest down towards the floor.
  9. The angle of your upper arms away from your body should be quite close.
  10. Try to get your forearms down onto the floor like a plank position
  11. Once your forearms touch down, then reverse direction by pushing off the floor to straighten your elbows and return to starting position.
  12. For strengthening you should perform 6-10 reps to fatigue
  13. You should perform 3-5 sets with 3 minutes rests
  14. This session can be done 2-3 times per week
  15. For endurance you should perform 15-25 reps to fatigue
  16. You should perform 3-5 sets with no more than 30 second rests
  17. This session can be done 2-3 times per week

Related Exercises

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  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
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