Close-Grip Push-Up On Knees
Close-Grip Push-Up On Knees Exercise Description
The close-grip push-up on knees is a body-weight horizontal press that emphasizes the triceps brachii while also engaging the pectoralis major, anterior deltoids, and serratus anterior. Bringing the hands closer than shoulder width increases elbow extension demand, making it an effective triceps-focused variation with reduced loading thanks to the kneeling position. The movement trains upper-body pressing strength and scapular control in a closed-chain pattern, reinforcing a neutral spine and stable shoulder position. Keeping the elbows close to the torso reduces shoulder stress from excessive flare and helps direct force through the triceps. This version is helpful for practicing full-range control—lowering the chest toward the hands and pressing back up—without compromising alignment of the head, spine, and pelvis.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Close-Grip Push-Up On Knees Exercise
‘- Set up on the floor on your knees with a straight line from head to knees; ribs down, glutes lightly engaged, spine neutral.
– Place hands directly under or just slightly narrower than shoulder width; fingers spread, middle fingers pointing forward.
– “Screw” the hands into the floor to create light external rotation torque; set the shoulders down and back (scapular depression/retraction) without shrugging.
– Brace the trunk; keep hips aligned with shoulders and knees—avoid sagging or piking.
– Keep forearms vertical; as you lower, bend elbows so they track close to your sides (about 20–45° from the torso), not flared wide.
– Maintain a neutral neck; gaze slightly ahead of your hands to prevent chin jutting.
– Lower the chest until it approaches hand level while keeping shoulder blades controlled (no winging).
– Press the floor away, extending the elbows; finish with arms straight and a gentle scapular protraction at the top without rounding the low back.
– Breathe steadily—inhale on the way down, exhale as you press up.
– To reduce wrist strain, slightly turn hands outward and distribute pressure through the whole palm (heel of hand and fingertips).
Close-Grip Push-Up On Knees Tips
‘- Hold a straight line from head to knees with ribs down, glutes lightly engaged, and spine neutral.
– Place hands directly under or just slightly narrower than shoulder width with fingers spread and middle fingers pointing forward.
– “Screw” your hands into the floor to create light external rotation torque and set shoulders down and back without shrugging.
– Brace your trunk and keep hips aligned with shoulders and knees, avoiding sagging or piking.
– Keep forearms vertical and bend elbows so they track close to your sides (about 20–45° from your torso), not flared wide.
– Maintain a neutral neck by gazing slightly ahead of your hands to prevent chin jutting.
– Lower your chest until it approaches hand level while keeping shoulder blades controlled so they don’t wing.
– Press the floor away as you extend your elbows, finishing each rep with straight arms.
– At the top, add a gentle scapular protraction without rounding your lower back.
– Breathe steadily—inhale on the way down and exhale as you press up.
– To reduce wrist strain, turn hands slightly outward and distribute pressure through the whole palm, including the heel of the hand and fingertips.
Close-Grip Push-Up On Knees Beginner Introduction
In the close-grip push-up on knees, the bodyweight pressing move is performed from a kneeling position, centered on strengthening the triceps at the backs of the upper arms. With the hands set nearer together than in a standard push-up, the arms do more of the work each time the chest moves down and away from the floor, while the chest, front shoulders, and muscles along the sides of the ribs contribute for support. Because some of the body’s weight is supported by the knees, the overall load is lighter than a full push-up, making this variation approachable while still demanding.
Beyond simple strength, this drill highlights steady posture and shoulder-blade control. The body stays organized in a long line from head through hips to the knees, encouraging a neutral back and a calm, steady neck position. As the elbows bend and straighten, they remain nearer the torso, which places more emphasis on the triceps and can lessen strain on the shoulders. The movement encourages smooth, full-range pressing with continuous breathing, and the option to slightly angle the hands and spread pressure through the whole palm can feel more comfortable around the wrists.