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
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.
How to Do Close-grip Push-up (on knees)
- 1Setup
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.
- 2Setup
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.
- 3
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.
- 4
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.
- 5
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.
Variations
Diamond Push up (on knees)
Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.
Close Grip Push up
Build powerful triceps and a strong chest with the close grip push-up. This bodyweight exercise intensifies triceps activation and enhances upper body
Incline Close Grip Push Up
Strengthen your triceps and upper chest with the incline close grip push up. This bodyweight exercise builds pushing strength and muscular endurance.
Related Exercises
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Reverse Push-up
A reverse push-up is a bodyweight exercise that targets the triceps and shoulders.
Reverse Dip
Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.
Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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