Close-grip Push-up (on Knees)
beginner strength exercise · body weight · targets triceps
- Body part
- upper arms
- Primary target
- triceps
- Equipment
- body weight
- Difficulty
- beginner
The close-grip push-up on knees is the easier variation of the close-grip push-up — performed with knees on the floor instead of toes, reducing the body weight the arms have to press by 35-45%. The hand position stays narrow (shoulder-width or just inside), preserving the tricep emphasis that makes the close-grip variation valuable, but the load reduction makes the exercise accessible to beginners who can't yet do floor close-grip push-ups. It fills a useful gap in beginner programming. Most beginners can do incline standard push-ups, but the incline angle reduces the close-grip emphasis. Floor close-grip push-ups load the triceps too heavily for beginners. The kneeling close-grip variation lets beginners train tricep-emphasis pressing at a manageable load — same tricep focus, less total body weight. Like all knee push-up variations, the form discipline matters. The reduced load tempts trainees to rush reps or sacrifice depth. Maintain full chest-to-near-floor depth on every rep with controlled tempo — the goal of regressing is to practice excellent technique at manageable load, not to grind through high-rep sets with poor form.
Why train the Close-grip Push-up (on Knees)?
- Trains the triceps directly with reduced load — accessible to beginners.
- Bridges incline close-grip push-ups and floor close-grip push-ups.
- Easier on the wrists than full-range close-grip push-ups due to the reduced load.
- Useful as a high-volume burnout for stronger trainees at the end of a chest workout.
- Requires no equipment.
- Allows higher rep counts than the floor version, useful for endurance work.
How to do the Close-grip Push-up (on Knees): step by step
- 1Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
- 2Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
- 3Pause for a moment when your chest is just above the ground.
- 4Push through your palms to straighten your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Muscles worked
Primary
triceps
Secondary
chest, shoulders
Common mistakes to avoid
Letting the elbows flare wide
The whole point of close-grip is that the elbows track close to the torso. If the elbows flare to 90 degrees, you've turned it back into a regular knee push-up with a worse leverage. Keep elbows tucked tight to the ribs throughout.
Hands too close together
Hands directly touching is a diamond push-up — a different exercise. Keep hands roughly shoulder-width or just inside that. Hands too close strains the wrists.
Pivoting from the hips instead of the knees
Some people set the knees down but still hinge at the hips. The body should be a straight line from knees to head — no break at the hip joint.
Cutting depth to manage difficulty
Maintain full depth (chest near the floor) on every rep. Partial reps in the kneeling position build a worse pattern than fewer full reps.
Using it indefinitely instead of progressing
Kneeling close-grip push-ups are a stepping stone. Once you can do 3 sets of 15 strict reps, attempt floor close-grip push-ups.
Easier and harder variations
Easier
Standard knee push-ups (hands at shoulder-width) for beginners not ready for the tricep emphasis. Or perform on a higher surface (hands on a low bench or step) to reduce load further.
Harder
Floor close-grip push-ups (toes on the floor instead of knees). Diamond push-ups on knees (hands forming a diamond directly under the chest). Or progress to floor diamond push-ups for maximum tricep loading.
Alternative exercises
Floor close-grip push-up
The standard version of the same exercise. The natural progression once kneeling close-grip becomes easy.
Diamond push-up on knees
Same hand position as diamond push-ups, performed on knees. More tricep-specific than close-grip on knees.
Triceps dip
Different pressing plane (vertical) but similar tricep focus. Useful pairing.
How to program the Close-grip Push-up (on Knees) into your training
Kneeling close-grip push-ups work as a primary tricep exercise for beginners or as accessory volume for trained athletes. For beginners (working toward floor close-grip): 3-4 sets of 8-15 reps with 60-90 seconds rest. Programmed twice per week. Progress to floor close-grip when 3 sets of 15 reps feel easy. As a finisher for trained athletes: 2-3 sets of 15-25 reps at the end of an upper-body session. High reps drive blood into the triceps without specialized equipment. In a beginner full-body session: 3 sets of 10 kneeling close-grip push-ups, 3 sets of 8-10 push-ups, 3 sets of 8-10 inverted rows, 3 sets of 12 squats. Done 2-3 times per week. Do not pair with heavy tricep work in the same session for beginners.
Recovery and frequency
Kneeling close-grip push-ups have moderate recovery cost given the reduced load. 48 hours between sessions is plenty. The triceps may stay sore for 2-3 days during the first weeks of training the variation. Elbow tendinopathy is the main risk to watch for, though less than with floor variations. If the inside of the elbow starts feeling sore, reduce volume immediately.
Frequently asked questions
How many sets and reps of kneeling close-grip push-ups should I do?
3-4 sets of 8-15 reps with 60-90 seconds rest. Build to 3 sets of 15 reps before progressing to floor close-grip push-ups.
How often should I train kneeling close-grip push-ups?
2-3 times per week. The reduced load allows higher session frequency than floor variations.
Kneeling close-grip vs incline close-grip push-up: which is better?
Both are accessible regressions. Kneeling keeps the body in horizontal position with reduced load; incline uses an elevated surface with the body still in horizontal-pressing alignment. Pick the one where you can hit 8-12 reps with the last few feeling hard.
How long until I can do floor close-grip push-ups?
Most beginners progress in 4-8 weeks of consistent kneeling close-grip training, depending on starting strength.
Are kneeling close-grip push-ups effective for tricep growth?
For beginners, yes. For trained athletes, the load is too low for hypertrophy. Use them as warm-up or volume work.
Can I do them daily?
Spread out, yes — daily low-volume work (5-10 reps multiple times per day) builds tendon tolerance gradually. For higher-volume training, every other day with rest is better.
Useful tools for this exercise
Build a workout with the Close-grip Push-up (on Knees)
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