Flowin Push-up Knees

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The flowin Push-up knees workout is designed to primarily engage the Chest, Shoulders, and Triceps.

The flowin board provides a stable surface for performing the push-up knees exercise, ensuring proper form and alignment.

By placing the hands on the flowin board and performing push-ups with knees on the ground, the targeted muscles are effectively activated.

While the flowin also engages auxiliary muscles for stability, its main focus is on the Chest, Shoulders, and Triceps.

Start in a high plank position with your hands on the flowin pads, directly under your shoulders.
Engage your core and keep your body in a straight line from head to heels.
Bend your elbows and lower your chest towards the flowin pads, keeping your elbows close to your body.
As you lower your chest, simultaneously bring one knee towards your chest, keeping your foot off the ground.
Push through your hands and extend your arms, raising your chest back up to the starting position.
As you push up, simultaneously extend your bent knee back to the starting position, keeping your foot off the ground.
Repeat the movement, alternating knees with each repetition.

Position yourself in a high plank position with your hands directly under your shoulders and your feet hip-width apart, ensuring a straight line from your head to your heels. This alignment is crucial for engaging your core and maximizing the activation of your chest, shoulders, and triceps.
As you lower your body towards the floor, focus on keeping your elbows close to your sides, rather than flaring them out. This technique not only targets your triceps more effectively but also helps in engaging your chest and shoulders, creating a well-rounded push-up motion.
Engage your chest muscles by imagining that you are pushing the floor away from you, rather than just lowering your body down. This mental cue will help you activate your pectoral muscles, making your push-up knees exercise more challenging and rewarding.
Don’t rush through the exercise. Instead, aim for controlled and deliberate movements. Lower your body towards the floor slowly, feeling the tension in your chest, shoulders, and triceps. Pause for a moment at the bottom, and then push yourself back up with power, fully extending your arms. This controlled tempo will enhance muscle engagement and improve your overall form.
Remember to breathe throughout the exercise. Inhale as you lower your body towards the floor and exhale as you push yourself back up. Focusing on your breath will not only help you maintain proper form but also provide an