Close-grip Push-up (on knees)
- Músculo objetivo
- Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The close-grip push-up on knees is a beginner-friendly bodyweight exercise that primarily targets the triceps, with help from the front shoulders and chest (both the clavicular and sternal heads of the pectoralis major). Performed from the knees with the hands set close together, it reduces the load so you can build pressing strength and master the close-grip pattern before moving to a full push-up.
Cómo hacer el Close-grip Push-up (on knees)
- 1Kneel on the floor and place your hands on the ground, slightly narrower than shoulder-width, with your index fingers and thumbs almost touching.
- 2Walk your hands forward and lower your hips until your body forms a straight line from your head to your knees.
- 3Cross your ankles or rest your feet on the floor, and brace your core and squeeze your glutes to lock the line.
- 4Lower your chest toward the floor by bending your elbows, keeping them tucked close to your sides rather than flaring out.
- 5Stop when your chest is just above your hands, keeping your wrists stacked under your shoulders.
- 6Press through your palms to extend your arms and return to the start, driving your elbows back to straight.
- 7Complete your reps, then lower your hips and sit back to finish.
Consejos de técnica
- Keep your elbows tracking close to your ribs throughout the rep to keep the tension on the triceps.
- Maintain a straight line from your head to your knees; let your hips drift down only as far as your core can hold rigid.
- Lower under control for a two-count and press up smoothly rather than dropping and bouncing off the floor.
- Place a folded towel or mat under your knees for comfort so you can focus on form, not the pressure on your kneecaps.
Errores comunes
- Letting the hips sag toward the floor, which strains the lower back and breaks the rigid line that keeps tension on the triceps and chest.
- Flaring the elbows out wide, which shifts load to the shoulders and chest and defeats the triceps focus of the close grip.
- Cutting the range of motion short by not lowering the chest near the hands, which trains only the easy top portion of the press.
- Setting the hands too far forward of the shoulders, which over-loads the wrists and reduces the pressing leverage.
Preguntas frecuentes
What muscles does the close-grip push-up on knees work?
It primarily works the triceps, with the front deltoids and both the clavicular (upper) and sternal heads of the chest assisting. The narrow hand position shifts more of the work onto the triceps than a standard-width push-up.
How close should my hands be?
Set them slightly narrower than shoulder-width, with your index fingers and thumbs nearly touching. You do not need to form a diamond — too narrow a grip can stress the wrists; the goal is to keep the elbows tucked and the triceps loaded.
Is the close-grip push-up on knees good for beginners?
Yes. Pressing from the knees reduces the weight your arms have to move, making it a good way to build triceps and pressing strength and learn the close-grip pattern before progressing to a full push-up on your toes.
How do I progress from the knee version?
Once you can do 12 to 15 clean reps, try close-grip push-ups on your toes, or do them on an incline (hands on a bench) before going to the floor. Add reps and sets gradually as the movement gets easier.
How many sets and reps should I do?
For building strength and form, start with 2 to 3 sets of 8 to 12 reps, resting about a minute between sets. Stop each set a rep or two before your form breaks down.
