Close-grip Push-up (on knees) Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Pectoralis Major Clavicular Head, Deltoid Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Knee Close-grip Push-up
Visualised Target Muscle Groups
Front
Back
How to: Close-grip Push-up (on knees)
- Kneel on the floor and place your hands shoulder-width apart, forming a diamond shape with your thumbs and index fingers.
- Lower your chest towards your hands while keeping your elbows tucked in.
- Push back up to the starting position, focusing on squeezing your triceps.
Common Mistakes
- Letting elbows flare out to the sides.
- Lifting hips too high or allowing them to sag.
- Not going low enough; aim to touch your chest to the floor.
Modifications
- Perform the push-up against a wall for reduced intensity.
- Use an elevated surface for your knees to decrease the workload.
Tips
- Keep your elbows close to your body while performing the push-up.
- Avoid sagging or arching your back; maintain a straight line from head to knees.
- Focus on engaging your triceps during the motion.
Close-grip Push-up (on knees) Alternatives
Tags
triceps
upper arms
strength
body weight
beginner
push-up
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