Bent Knee Pushup:
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This is a variation of standard pushups and is a perfect exercise for keeping arms, chest, and shoulders in shape. While the technique is similar to that of a regular pushup, you will perform the same movements with your knees touching the floor.
This exercise reduces the amount of bodyweight that you have to push up in the air, making it great for beginners. Start by lying on the floor with the stomach touching the mat. With your hands pressed against the floor, push the body upward.
Make sure to position your hands at a shoulder-width distance. With this, you will feel the weight on your shoulders and some stress on the wrist joints. Once down, slowly lower the body by keeping your head and torso in-line with the spine. Repeat at least ten reps.