Close-grip Push-up (on knees)
Expert Advice
Keep your hands close together to target the triceps more effectively, and maintain a straight line from your knees to your shoulders.
How-to-do Steps
- Start in a kneeling position with your hands placed on the ground directly under your chest, fingers pointing forward.
- Lower your body towards the floor by bending your elbows, keeping them close to your sides.
- Push through your palms to extend your arms and lift your body back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Close-grip Push-up (on knees) primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders25%
Chest25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Close-grip Push-up (on knees) work?
Close-grip Push-up (on knees) primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Close-grip Push-up (on knees)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Close-grip Push-up (on knees) suitable for beginners?
Yes, Close-grip Push-up (on knees) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
