TETSUClose-Grip Push-Up (On Knees)
The Close-Grip Push-Up (On Knees) is a bodyweight exercise for the upper arms that primarily targets the triceps, with the chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Close-Grip Push-Up (On Knees)
- Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- Pause for a moment when your chest is just above the ground.
- Push through your palms to straighten your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Close-Grip Push-Up (On Knees) work?
The Close-Grip Push-Up (On Knees) primarily targets the triceps. The chest and shoulders work as supporting muscles.
What equipment do I need for the Close-Grip Push-Up (On Knees)?
None. The Close-Grip Push-Up (On Knees) uses your body weight only, so you can do it anywhere.
How many sets and reps of the Close-Grip Push-Up (On Knees) should I do?
3 to 4 sets of 10 to 15 controlled reps of the Close-Grip Push-Up (On Knees) suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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