Close Grip Knee Push-up
Start on hands and knees, placing hands slightly narrower than shoulder-width apart, directly under your chest, fingers pointing forward. Extend your legs back, crossing your ankles, ensuring your body forms a straight line from knees to head. Engage your core.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis major
- Triceps brachii
Secondary muscles
- Anterior deltoid
- Serratus anterior
- Rectus abdominis
- Obliques
Target muscles
- chest
- arms
- shoulder
- abs
How to perform
- 1
Start on hands and knees, placing hands slightly narrower than shoulder-width apart, directly under your chest, fingers pointing forward.
- 2
Extend your legs back, crossing your ankles, ensuring your body forms a straight line from knees to head. Engage your core.
- 3
Lower your chest towards the floor by bending your elbows, keeping them tucked close to your body.
- 4
Descend until your chest is just above the floor or as low as comfortable, maintaining a straight body line.
- 5
Push through your hands to extend your elbows and return to the starting position, squeezing your chest and triceps.
- 6
Keep your core tight and avoid sagging your hips or arching your lower back throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
