Kneeling Close Grip Push-Up
In SetGrip: Close Grip Push-Up (Kneeling)
- Primary muscleTriceps
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Push
Dropping to your knees strips enough bodyweight off the press that the narrow, elbows-in hand position becomes manageable for beginners chasing triceps work. Treat it as the step before the full close grip push-up, and move on once you control sets of 12-15 without your elbows flaring.
How to do the Kneeling Close Grip Push-Up
- 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.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Triceps · Arms
The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Kneeling Close Grip Push-Up work?
The Kneeling Close Grip Push-Up primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Kneeling Close Grip Push-Up good for beginners?
Yes. The Kneeling Close Grip Push-Up is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Kneeling Close Grip Push-Up?
If you cannot do the Kneeling Close Grip Push-Up, try the Dumbbell Close Grip Push-Up, the Banded Close Grip Push-Up or the Close Grip Push-Up. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Kneeling Close Grip Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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