Close-Grip Push-Up (On Knees) 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Close-Grip Push-Up (On Knees)" is a modified version of the traditional push-up that primarily targets the triceps, with secondary activation in the chest and shoulders. By performing the push-up on the knees, the exercise reduces the intensity, making it more accessible for beginners or those with limited upper body strength. The hands are placed closer together than in a standard push-up, emphasizing the triceps more effectively. This bodyweight exercise requires no equipment and is a great option for building upper body strength, particularly for toning and strengthening the arms, chest, and shoulders.
How to Perform
Start by positioning yourself on your knees with your hands placed close together on the floor, directly beneath your shoulders.
Keep your back straight and neutral, ensuring that your core is engaged to support your spine throughout the movement.
Slowly bend your elbows as you lower your chest towards the ground, keeping your elbows tucked close to your body.
As you push back up, exhale and return to the starting position, fully extending your arms.
Continue performing the movement for the recommended number of repetitions, maintaining control and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin by kneeling on the floor, with your hands placed close together directly beneath your shoulders, ensuring a stable base.
Activate your core muscles to keep your back neutral and avoid any sagging or arching. Your body should remain straight and rigid throughout the movement.
As you lower your chest, focus on bringing your elbows close to your body. This will place more emphasis on your triceps rather than your chest.
If you're finding the movement too challenging, try performing the push-up with your hands placed on an elevated surface, such as a bench or step.
To make the exercise more challenging, consider adding extra weight by wearing a vest or looping a chain around your torso. You can also make it harder by moving your hands even closer together, so your thumbs and index fingers form a diamond shape, similar to a diamond push-up on knees.
For extra stability, keep your feet on the ground while performing the exercise, but ensure you're still pivoting from your knees as you move through the motion.
Lower your chest towards the floor in a controlled manner, then push yourself back up to the starting position, maintaining proper form throughout. Repeat for the desired number of repetitions.
How Not to Perform
Don’t Let Your Back Sag: Avoid letting your lower back drop towards the floor or arch excessively. This can strain your spine and decrease the effectiveness of the exercise. Keep your core engaged and maintain a neutral back to support your body properly.
Don’t Flare Your Elbows: When lowering your body, make sure your elbows stay close to your torso. Flared elbows shift the focus away from the triceps and engage the shoulders more, increasing the risk of shoulder strain. Keep the elbows tucked in to ensure the triceps are the main muscle working.
Don’t Rush the Movement: Perform the push-up slowly and with control, especially on the way down. Rushing can cause poor form and reduce muscle engagement. Moving too quickly can also lead to unnecessary strain on the muscles and joints.
Avoid Arching or Raising Your Hips: Ensure your hips stay aligned with your knees and shoulders throughout the movement. Raising or arching your hips compromises your form, shifts tension away from your triceps, and may lead to unnecessary strain on your lower back.
Don’t Overextend or Underextend Your Elbows: Make sure to fully extend your arms as you push back up to the starting position, but avoid locking your elbows completely. Overextending can stress your joints, while underextending doesn’t fully engage your triceps.
Don’t Place Hands Too Wide: Keeping your hands too wide will reduce the focus on the triceps and engage more of the chest muscles. The closer your hands are together (without compromising comfort), the more effectively you will target the triceps.
Avoid Holding Your Breath: Make sure to breathe consistently throughout the movement. Inhale as you lower your body and exhale as you push back up. Holding your breath can create unnecessary tension in your body and lead to dizziness or discomfort.
Don’t Let Your Knees Slide Out: Keep your knees firmly planted on the floor throughout the movement. Allowing your knees to slide or shift forward or backward can cause instability, making the exercise less effective and potentially leading to injury.
Don’t Neglect Your Wrist Position: Keep your wrists in a neutral position, not excessively bent. Poor wrist alignment can cause discomfort or strain. Place your hands flat on the floor with your fingers spread wide for better stability and support.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
