Moves/Knee Attack

Knee Attack

ID: 22

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep elbows at roughly 45 degrees from the torso on a chest press.
  2. 2. Grip width affects emphasis — closer grip loads triceps more, wider loads chest more.
  3. 3. Set the shoulder blades before pressing — retract and depress, then press.
  4. 4. Maintain lat tension throughout to create a stable platform for the press.

Regression:

Perform a wall push against a vertical surface to learn shoulder packing with zero load.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Uneven lockout — identify the weaker side and address with unilateral assistance work.