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All exercises

Close-grip push-up (on knees)

Beginner

Close-grip push-up (on knees) is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Push-up close-grip off dumbbellDumbbell
  • Band close-grip push-upResistance band
  • Close-grip push-upBodyweight
  • Incline close-grip push-upBodyweight
  • Diamond push-upBodyweight
  • Drop push upBodyweight

Easier variations

  • Incline close-grip push-upBodyweight

Harder variations

  • Band close-grip push-upResistance band
  • Push-up close-grip off dumbbellDumbbell
  • Close-grip push-upBodyweight
  • Diamond push-upBodyweight
Logged today · 1 min restClose-grip push-up (on knees)

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