As age increases, the body gradually loses muscle mass and strength if resistance exercises are not maintained. This process often affects the upper body more than the lower body, because the legs are still exercised daily through walking and standing up and sitting down.
Meanwhile, the muscles in the chest, shoulders and arms are less used without activities such as pushing, pulling, or carrying heavy objects. That is why many people have difficulty performing basic push-ups.
Knee push-ups are a more suitable variation, helping to focus on assessing and training the strength of the chest, shoulder and forehead muscles without requiring the ability to hold the plank posture for too long.
Start with 2 hands on the floor and 2 knees touching the ground. Place both hands slightly wider than your shoulders, keeping your body straight. Tighten your abs and keep your back straight.
Slowly bend your elbows, lower your chest closer to the ground. Use hand force to push your body back to its original position. Repeat the movement at a steady pace and with correct technique.
For most people over 50 years old, completing about 15 consecutive knee push-ups is considered a good level. Performing 25 times shows that the strength of the upper body is quite good, while 40 or more times in a standard position can be considered a very high level.
