Push up on knees (close grip)
Push up on knees (close grip) is a modified push-up that targets the triceps, pectoral muscles, and shoulders. Ideal for athletes seeking to enhance upper body strength and endurance, it provides a focused workout without the strain of full push-ups. The close grip position shifts emphasis to the triceps, promoting muscle hypertrophy and better arm definition. This exercise also aids in improving core stability and joint health. Its accessibility makes it suitable for beginners and can be incorporated into rehabilitation routines.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
8
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Straighten your whole body so that only your knees and your hands touch the ground. Your thumbs and index fingers should form a diamond shape.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Hand Placement: Position your hands close together so your thumbs and index fingers form a diamond shape. This will target your triceps more effectively.
Engage Core: Tighten your core and keep your body in a straight line from your knees to your shoulders. This helps to maintain proper form and protect your lower back.
Elbow Movement: As you lower yourself, keep your elbows close to your body. This not only targets the triceps but also reduces stress on the shoulders.
Controlled Movements: Lower your body slowly and push back up steadily. Controlled movements enhance muscle activation and minimize the risk of injury.
Breathing Technique: Inhale as you lower your body towards the ground and exhale as you push yourself back up. Proper breathing helps you maintain rhythm and reduces fatigue.
Avoid Flared Elbows: Keep your elbows from flaring out to the sides. This ensures that the triceps are being targeted and can also help prevent shoulder injuries.
Shoulder Positioning: Keep your shoulders away from your ears and ensure they don’t sag towards the floor. This maintains proper alignment and reduces strain on your neck and shoulders.
Customizable Progression: If the exercise becomes too easy, progress by doing standard diamond push-ups or add a slight pause at the bottom of each rep.
Comfortable Surface: Perform the exercise on a comfortable but firm surface, like a yoga mat, to cushion your knees and provide grip for your hands.
Regular Practice: Consistency is key. Incorporate this exercise into your regular workout routine to build strength and improve muscle definition in your triceps.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
