Close Grip Push-Up On Knees

Muscles worked

Setup

1. Start on all fours with your knees on the floor and feet either resting or crossed behind you.
2. Place your hands on the floor narrower than shoulder-width apart, with your thumbs and index fingers nearly touching.
3. Shift your weight forward until your shoulders are directly over your wrists and your body forms a straight line from your head to your knees.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows, keeping them tucked tightly against your ribcage.
2. Lower yourself until your chest is just above the floor, maintaining a controlled 2-second eccentric phase.
3. Exhale and push through your palms to return to the starting position, focusing on a powerful 1-second ascent.
4. Squeeze your triceps and chest at the top of the movement before beginning the next repetition.

Form checklist

• Keep your elbows tucked close to your sides throughout the entire movement.
• Engage your core and glutes to prevent your hips from sagging or your lower back from arching.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your weight remains centered over your hands rather than shifting back toward your knees.

Pro tips

• Focus on 'pushing the floor away' from you to maximize the mind-muscle connection with your triceps.
• If your wrists feel strained, slightly turn your hands outward to a more neutral position while keeping the narrow width.

Make it harder

• Slow the lowering phase to 4 seconds to increase time under tension for the triceps.
• Add a 2-second isometric hold at the bottom of the rep, just an inch off the floor.

Frequently asked

What muscles does the close grip push-up on knees work?

The close grip push-up on knees primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the close grip push-up on knees?

The close grip push-up on knees requires no equipment — just your body weight.

Is the close grip push-up on knees good for beginners?

Yes. The close grip push-up on knees is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps