Challenge your upper-body endurance by striving to meet this trainer-endorsed standard.
As you get older, knee pushups become an increasingly beneficial exercise for a variety of reasons. This simple movement not only strengthens your core, chest, and shoulders but also supports joint health, improves posture, and helps maintain muscle mass. By focusing on the upper body, knee pushups reduce strain on the knees, allowing you to effectively gauge your upper-body strength. Gerard Washack, the owner of Fit in 42 La Quinta, who has accumulated over 10,000 hours of personal training experience with clients in their 40s and beyond, notes that performing a certain number of knee pushups after the age of 50 signifies “elite” upper-body endurance.
Traditional pushups require core stability and lower-body engagement to maintain a plank position, which can cause many people to struggle for reasons unrelated to their upper body strength.
Why Knee Pushups Are a Solid Test of Upper-Body Endurance After 50
“Knee pushups enable you to specifically assess the strength of your chest, shoulders, and triceps,” Washack explains.
A classic pushup calls for core strength and lower-body tension simply to hold the plank position. This means many individuals fall short when performing pushups for reasons that are unrelated to their upper body.
“The knee pushup lets you actually measure the chest, shoulders, and triceps in isolation,” Washack says.
Which Muscles They Train
The main muscles worked during knee pushups include the chest (pectoralis major), front of the shoulders (anterior deltoids), and triceps (backs of the upper arms). Strengthening these muscles is crucial for daily life.
“Pushing a heavy door open uses the chest and triceps. Catching yourself if you trip and putting your hands out involves all three working together,” Washack says.
How To Do Knee Pushups
- Begin on all fours on a mat, placing your hands just outside shoulder-width.
- Rest your knees on the ground so your body is straight from head to knees.
- Activate your core and keep your back flat.
- Bend your elbows to lower your chest toward the ground.
- Press back up.
The “Elite” Rep Range for Knee Pushups
For most adults in the 50+ age group, being able to perform 15 clean knee pushups consistently is “good,” while 25 is what Washack would consider “strong.” “Elite” status is completing 40 knee pushups or more without stopping—all while maintaining proper form.
Why Upper Body Endurance Fades With Age, Even in Active Adults
As you age, you naturally lose muscle mass and strength without regular resistance training. This typically impacts the upper body in a greater capacity than the lower body. Your legs are constantly used throughout the day by simply standing and getting from point A to point B.
“The upper body doesn’t get used unless you specifically push, press, or carry something with effort. Even an active 60-year-old who walks every day might still be losing upper-body muscle steadily because walking doesn’t ask anything meaningful of the chest, shoulders, or triceps,” Washack says.