Close-grip Push-up (on knees)
Build strong triceps and a stable chest with close-grip push-ups on your knees. This modified exercise uses a narrow hand placement to intensely target
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Close-grip Push-up (on knees)
Description
A variation of the traditional push-up that focuses more on the triceps by positioning the hands closer together. Performed on the knees for a lower intensity workout.
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How to do Close-grip Push-up (on knees)
- 01Setup
Kneel on the floor with your hands placed directly under your shoulders, fingers pointing forward. Bring your hands closer together so your thumbs are almost touching, creating a narrow grip.
- 02Setup
Extend your body forward until your shoulders, hips, and knees form a straight line. Engage your core and glutes to maintain this rigid plank position.
- 03
Inhale as you bend your elbows, lowering your chest towards the floor. Keep your elbows tucked in close to your sides, ensuring they do not flare out.
- 04
Lower until your chest is just above the floor, maintaining the straight line from shoulders to knees throughout the movement. You should feel a stretch in your triceps.
- 05
Exhale as you powerfully push through the heels of your palms to extend your elbows and return to the starting position. Focus on squeezing your triceps at the top of the movement.
Tips
- Maintain a straight body line from your shoulders to your knees throughout the entire exercise; avoid letting your hips sag or pike up towards the ceiling.
- Keep your elbows tucked in very close to your torso as you lower and push up; this maximizes triceps activation and helps protect your shoulder joints.
- Control the lowering (eccentric) phase of the push-up by taking 2-3 seconds to descend; this increases time under tension and muscle engagement.
- Actively press through the heel of your palms and the base of your index finger to effectively recruit the triceps and stabilize your wrists.
Common mistakes
- Flaring your elbows out widely reduces triceps engagement and can strain your shoulders; always keep your elbows tucked close to your body.
- Allowing your hips to sag or pike up breaks the straight body line; maintain strong core engagement to keep your body rigid from shoulders to knees.
- Rushing through repetitions diminishes muscle activation and control; perform each push-up with a controlled lowering and a deliberate, powerful push.
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Get Ellim — FreeQuestions
What muscles does Close-grip Push-up (on knees) work?
Close-grip Push-up (on knees) primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Close-grip Push-up (on knees) good for beginners?
Close-grip Push-up (on knees) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Close-grip Push-up (on knees)?
You need Body weight to perform Close-grip Push-up (on knees). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Close-grip Push-up (on knees)?
Maintain a straight body line from your shoulders to your knees throughout the entire exercise; avoid letting your hips sag or pike up towards the ceiling. Keep your elbows tucked in very close to your torso as you lower and push up; this maximizes triceps activation and helps protect your shoulder joints. Control the lowering (eccentric) phase of the push-up by taking 2-3 seconds to descend; this increases time under tension and muscle engagement. Actively press through the heel of your palms and the base of your index finger to effectively recruit the triceps and stabilize your wrists.
What are common mistakes when doing Close-grip Push-up (on knees)?
Flaring your elbows out widely reduces triceps engagement and can strain your shoulders; always keep your elbows tucked close to your body. Allowing your hips to sag or pike up breaks the straight body line; maintain strong core engagement to keep your body rigid from shoulders to knees. Rushing through repetitions diminishes muscle activation and control; perform each push-up with a controlled lowering and a deliberate, powerful push.
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Free · iPhone only · Available on the App Store