Movement overview

The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.

Step-by-step cues

1. Start in a kneeling position on the floor. Place your hands directly under your shoulders with fingers facing forward and thumbs almost touching.
2. Engage your core and keep your back straight from head to knees.
3. Lower your chest towards the floor by bending your elbows, keeping them close to your body.
4. Pause briefly when your chest is just above the ground.
5. Push through your palms to straighten your arms and return to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your elbows tucked in close to your body throughout the movement to maximize triceps engagement.
• Maintain a straight line from head to knees to avoid arching or sagging your back.
• Focus on controlled movements; avoid dropping quickly to ensure muscle activation and prevent injury.
• Breathe in as you lower yourself and exhale as you push back up.
• If you experience wrist discomfort, try performing the exercise on a soft surface or using push-up bars.