Close-grip Push-up (on Knees)
Close-grip Push-up (on Knees) is built for your first months of training and fits late in an arms workout.
How to do 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.
Close-grip Push-up (on Knees) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Close-grip Push-up (on Knees) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Easier and Harder Than Close-grip Push-up (on Knees)
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Close-grip Push-up (on Knees) — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Close-grip Push-up (on Knees) work?
The Close-grip Push-up (on Knees) primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Close-grip Push-up (on Knees) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Close-grip Push-up (on Knees) good for beginners?
Yes. The Close-grip Push-up (on Knees) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Close-grip Push-up (on Knees)?
Try the Dumbbell Standing Kickback, Lever Triceps Extension or the Cable Rear Drive. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
