Ellim Logo
Ellim
Download on the App Store

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

Intermediate
Compound
Push
30s per set1 min rest
Upper Arms
Body weight

Variations of Close-grip Push-up (on knees)

Diamond Push up (on knees) exercise targeting Upper Arms
Compound

Diamond Push up (on knees)

Master the diamond push-up with this knee-supported variation, perfect for strengthening your triceps and inner chest.

Intermediate
Upper ArmsBody weight
Close Grip Push up exercise targeting Upper Arms
Compound

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

Intermediate
Upper ArmsBody weight
Incline Close Grip Push Up exercise targeting Upper Arms
Compound

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.

Intermediate
Upper ArmsBody weight

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.

Save Close-grip Push-up (on knees) to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Close-grip Push-up (on knees)

  1. 1
    Setup

    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.

  2. 2
    Setup

    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. 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. 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. 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.

In the Ellim app, Close-grip Push-up (on knees) unlocks

Free — no subscription needed

  • Log sets, reps, and weight

    Track every set as you train

  • See your strength curve

    Performance graphs across all sessions

  • Add to a routine

    Save into a custom workout in one tap

  • Rest timer with Live Activity

    Dynamic Island countdown between sets

  • HealthKit sync

    Workouts flow to Apple Health

  • 3,500+ exercise library

    Search, filter, and pick variations offline

Ready to train close-grip push-up (on knees)?

Get Ellim — Free

Frequently Asked Questions

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.

Related Exercises

Triceps Press exercise targeting Upper Arms and Triceps Brachii
Compound

Triceps Press

Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,

Intermediate
Upper ArmsTriceps BrachiiBody weight
Reverse Push-up exercise targeting Upper Arms and Triceps Brachii
Compound

Reverse Push-up

A reverse push-up is a bodyweight exercise that targets the triceps and shoulders.

Intermediate
Upper ArmsTriceps BrachiiBody weight
Reverse Dip exercise targeting Upper Arms and Triceps Brachii
Compound

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.

Intermediate
Upper ArmsTriceps BrachiiBody weight
Triceps Dip exercise targeting Upper Arms and Triceps Brachii
Compound

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

Intermediate
Upper ArmsTriceps BrachiiBody weight
Assisted Standing Triceps Dip exercise targeting Upper Arms and Pectoralis Major Sternal Head
Compound

Assisted Standing Triceps Dip

Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.

Intermediate
Upper ArmsPectoralis Major Sternal HeadLeverage machine
Bodyweight Kneeling Push-up Row exercise targeting Chest and Infraspinatus
Compound

Bodyweight Kneeling Push-up Row

Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.

Intermediate
ChestInfraspinatusBody weight

Track every rep of Close-grip Push-up (on knees).

Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.

Get Ellim — Free

Ready to train?

Close-grip Push-up (on knees)

Get Ellim — Free