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Exercise 2398 · REF v3vLFW0

Close-Grip Push-Up (on Knees) exercise animation

Close-Grip Push-Up (on Knees)

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Doing close-grip push-ups from the knees reduces the load by shortening the body's lever arm, making this a solid regression for anyone whose triceps and shoulders aren't ready for the full close-grip version yet. The narrow hand position still biases the triceps over the chest, just with less overall resistance to manage. It's a sensible stepping stone toward full close-grip push-ups rather than a permanent substitute.

How to Do the Close-Grip Push-Up (on Knees)

  1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
  3. Pause for a moment when your chest is just above the ground.
  4. Push through your palms to straighten your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Close-Grip Push-Up (on Knees) primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Close-Grip Push-Up (on Knees) work?
The Close-Grip Push-Up (on Knees) primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Close-Grip Push-Up (on Knees)?
The Close-Grip Push-Up (on Knees) is done with no equipment — just body weight.
What's a good alternative to the Close-Grip Push-Up (on Knees)?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.