How to do the Close-grip Push-up (on Knees)
Close-grip Push-up (on Knees) is an intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Close-grip Push-up (on Knees) demonstration · © GymiaFit
Close-grip Push-up (on Knees) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Close-grip Push-up (on Knees) step by step
- 1Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- 2Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- 3Pause for a moment when your chest is just above the ground.
- 4Push through your palms to straighten your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
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Close-grip Push-up (on Knees) — questions
What muscles does the Close-grip Push-up (on Knees) work?
The Close-grip Push-up (on Knees) primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Close-grip Push-up (on Knees)?
None — the Close-grip Push-up (on Knees) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Close-grip Push-up (on Knees) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Close-grip Push-up (on Knees)?
Close-grip Push-up, Diamond Push-up, Incline Close-grip Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Close-grip Push-up (on Knees) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.