Close Grip Push-Up (On Knees) (Female) – Video Exercise Guide & Tips

Close Grip Push-Up (On Knees) (Female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your upper body with the close grip push-up! In this video exercise guide, we'll show you proper form and technique for performing this variation on your knees.

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Beginners can also find modifications to make it more accessible, while those looking for a challenge can discover tips to increase intensity.

Avoid common mistakes and get ready for a sample close grip push-up workout that will help you achieve your fitness goals.

Let's get started!

Key Takeaways

  • Close grip push-ups target the triceps, chest, and shoulders more intensely.
  • Proper form includes keeping the elbows close to the body and maintaining a straight line from head to knees.
  • Beginners can modify the exercise by performing knee push-ups or using elevated knee push-ups.
  • Building strength gradually involves starting with a few repetitions and increasing over time, while also focusing on controlled movements and tempo.

Benefits of Close Grip Push-Ups

You will experience several key benefits when incorporating close grip push-ups into your exercise routine. Close grip push-ups are a variation of regular push-ups that target your triceps, chest, and shoulders more intensely. Compared to regular push-ups, close grip push-ups place more emphasis on the triceps and require a narrower hand placement. This variation helps to strengthen and tone the muscles in your upper body more effectively.

One of the main benefits of close grip push-ups is increased tricep activation. By bringing your hands closer together, you engage your triceps to a greater extent, leading to improved strength and muscle definition in this area. Additionally, close grip push-ups also activate your chest muscles, specifically the pectoralis major, providing a comprehensive upper body workout.

Close grip push-ups are versatile and offer different variations to suit your fitness level. You can perform them on your toes or knees, depending on your strength and ability. This flexibility allows you to gradually progress and challenge yourself as your strength improves.

Incorporating close grip push-ups into your exercise routine can also enhance your overall upper body strength, stability, and muscular endurance. By engaging multiple muscle groups, including the triceps, chest, and shoulders, you develop functional strength and improve your ability to perform daily activities and other exercises with ease.

Now that you understand the benefits of close grip push-ups, let's move on to discussing proper form and technique to ensure maximum effectiveness and safety in your workouts.

Proper Form and Technique

To ensure maximum effectiveness and safety in your close grip push-ups, it's important to maintain proper form and technique. Proper form not only helps to target the intended muscles but also reduces the risk of injury. One common mistake is allowing your elbows to flare out to the sides. Instead, keep your elbows tucked close to your body throughout the movement. This engages the triceps more effectively and prevents unnecessary strain on the shoulders.

Another mistake is letting your hips sag or your lower back to arch. Maintain a straight line from your head to your knees, engaging your core muscles to stabilize your body.

In terms of technique, start by positioning your hands slightly narrower than shoulder-width apart. As you lower your body towards the ground, keep your elbows pointing backward, not out to the sides. Aim to lower until your chest is just above the ground, and then push back up, fully extending your arms. Remember to breathe steadily throughout the exercise, inhaling as you lower your body and exhaling as you push back up.

To incorporate close grip push-ups into your workout routine, try performing 3 sets of 10-12 reps, resting for 30-60 seconds between sets. As always, listen to your body and adjust the intensity and number of repetitions as needed.

Modifications for Beginners

If you're new to close grip push-ups or looking for modifications to make them easier, there are a few options available.

One of the most beginner-friendly modifications is performing knee push-ups instead of traditional push-ups. This variation reduces the amount of body weight you need to lift, making it more achievable for beginners.

Remember to start with a manageable number of repetitions and gradually increase as you build strength and confidence.

Easier Knee Push-Ups

How can beginners modify knee push-ups to make them easier? Here are three modification options to help you progress with knee push-ups:

  1. Elevated Knee Push-Ups: Place your hands on an elevated surface, such as a bench or step, and keep your knees on the ground. This reduces the amount of bodyweight you have to lift, making the exercise easier.
  2. Hands Closer Together: Bring your hands closer together, forming a diamond shape with your thumbs and index fingers. This narrow hand position shifts the focus to your triceps and chest muscles, making the exercise less challenging for beginners.
  3. Use a Stability Ball: Place your hands on a stability ball instead of the ground. The unstable surface engages more stabilizer muscles, but also reduces the load on your upper body, allowing for a more manageable knee push-up variation.

Beginner-Friendly Modifications

To make knee push-ups more accessible for beginners, try incorporating beginner-friendly modifications that target specific muscle groups and gradually increase the difficulty of the exercise.

Beginners can start by using an elevated surface, such as a bench or step, to reduce the amount of body weight being supported during the push-up. This modification helps to build strength in the upper body and core muscles while reducing the strain on the wrists and shoulders.

Another alternative for beginners is to perform push-ups against a wall or countertop, gradually progressing to lower surfaces as strength improves. This modification allows beginners to work on their form and build strength in the chest, shoulders, and triceps without placing excessive strain on the wrists and elbows.

Incorporating these beginner modifications provides a safe and effective way for beginners to gradually progress towards performing full knee push-ups.

Building Strength Gradually

Start with just a few repetitions of knee push-ups and gradually increase the number as you build strength. Building strength gradually is crucial to prevent injury and ensure progress in your fitness journey.

Here are three ways to incorporate progressive overload and muscle endurance training into your routine:

  1. Increase the number of repetitions: Once you can comfortably perform a certain number of knee push-ups, aim to add one or two more reps to each set. This gradual increase will challenge your muscles and promote strength development.
  2. Decrease knee support: As your strength improves, gradually reduce the amount of support from your knees by extending your legs or using an incline surface. This progression will engage more muscles and increase the difficulty of the exercise.
  3. Slow down the tempo: Focus on controlled and deliberate movements during each push-up. Slowing down the tempo increases the time under tension, enhancing muscle endurance and promoting strength gains.

Tips for Increasing Intensity

To increase the intensity of your close grip push-up (on knees) exercise, try incorporating these tips.

First, focus on progression tips to gradually challenge your muscles. Start by increasing the number of repetitions you perform in each set. Begin with a comfortable number, and as you build strength, gradually add more reps.

Another progression tip is to decrease the rest time between sets. By shortening the rest period, you keep your muscles engaged and create a more challenging workout.

To further increase the intensity, you can try advanced variations of the close grip push-up (on knees). One option is to elevate your feet on a stability ball or a bench. This increases the demand on your upper body muscles and core stability.

You can also try performing the close grip push-up (on knees) with one leg lifted off the ground. This unilateral movement adds an extra challenge to your muscles and improves balance and stability.

Lastly, you can incorporate resistance bands or weighted vests into your close grip push-up (on knees) routine. By adding external resistance, you increase the workload on your muscles, making the exercise more challenging and effective. Remember to start with light resistance and gradually increase it as you become stronger.

Common Mistakes to Avoid

Avoid these common mistakes when performing the close grip push-up (on knees) exercise to ensure proper form and maximize results.

  1. Incorrect hand placement: One common mistake is placing your hands too wide apart. This can put unnecessary strain on your shoulders and decrease the effectiveness of the exercise. Make sure your hands are directly under your shoulders, with your fingers pointing forward.
  2. Sagging or arching your back: Maintaining a straight line from your head to your knees is crucial for proper form. Avoid sagging your hips or arching your back, as this can lead to lower back pain and reduce the effectiveness of the exercise. Engage your core and squeeze your glutes to keep your body in a straight line.
  3. Rushing the movement: Another mistake to avoid is rushing through the exercise. Going too fast can compromise your form and prevent you from engaging the targeted muscles effectively. Take your time and focus on the quality of each repetition. Lower yourself down slowly, pause briefly at the bottom, and push back up with control.

By avoiding these common mistakes and maintaining proper form, you won't only reduce the risk of injury but also ensure that you're getting the most out of the close grip push-up (on knees) exercise.

Remember to listen to your body and make adjustments as needed to optimize your workout.

Sample Close Grip Push-Up Workout

Complete a set of close grip push-ups to target your triceps and chest muscles. Close grip push-ups are a variation of the traditional push-up exercise that place more emphasis on the triceps. To incorporate close grip push-ups into your full body workout routine, you can start by performing a few sets of these exercises as part of your upper body workout.

To begin, get into a high plank position with your hands positioned slightly narrower than shoulder-width apart. Your fingers should be pointing forward or slightly inward. Lower your body down towards the floor while keeping your elbows close to your sides. Push yourself back up to the starting position and repeat for the desired number of repetitions.

To add variety to your close grip push-up workout, you can try different hand positions. For example, you can place your hands closer together or even form a diamond shape with your thumbs and index fingers touching. These variations will further target your triceps and challenge your upper body strength.

Incorporating close grip push-ups into your full body workout routine can help you develop strong and defined triceps, as well as improve your overall upper body strength. Remember to start with a weight and intensity level that's suitable for your fitness level and gradually increase as you become stronger.

Frequently Asked Questions

How Many Calories Do Close Grip Push-Ups on Knees Burn?

Close grip push-ups on knees can be an effective exercise for burning calories and toning your upper body. By engaging your triceps, chest, and shoulders, these modified push-ups provide a challenging workout. While the exact number of calories burned may vary depending on factors such as weight and intensity, close grip push-ups on knees can help increase your overall calorie expenditure.

Incorporating this exercise into your routine can also improve strength, endurance, and muscle definition in your upper body.

Can Close Grip Push-Ups on Knees Help Reduce Arm Fat?

Close grip push-ups on knees can be an effective exercise to help reduce arm fat. By performing this variation of the close grip push-up, you're targeting your triceps muscles, which can help tone and strengthen your arms.

Knee push-ups are a great option for beginners or those with limited upper body strength, as they provide a modified version of the exercise.

Incorporating close grip push-up variations like this into your workout routine can contribute to overall arm fat reduction.

Are Close Grip Push-Ups on Knees Effective for Toning the Chest Muscles?

Close grip push-ups on knees can be effective for toning the chest muscles. By bringing your hands closer together, you engage the triceps and pectoral muscles more intensely. This exercise also helps strengthen your shoulders and core.

For beginners, you can modify this exercise by starting on your knees instead of your toes. This allows you to build strength gradually and work your way up to full push-ups.

Can Close Grip Push-Ups on Knees Improve Posture?

Close grip push-ups on knees can greatly improve your posture. By targeting the chest, triceps, and core muscles, this variation of the classic exercise helps strengthen the upper body and promotes better alignment.

The close hand positioning engages the muscles in your back and shoulders, which can improve your posture over time.

Additionally, performing push-ups on your knees allows for a modified version that's accessible to all fitness levels, making it a versatile and effective exercise for posture improvement.

Is It Necessary to Warm up Before Performing Close Grip Push-Ups on Knees?

Before performing close grip push-ups on your knees, it's important to warm up to prevent injury and prepare your muscles. Warming up increases blood flow, loosens joints, and improves flexibility.

Alternatives to close grip push-ups include other variations of push-ups, such as wide grip or incline push-ups. These exercises target different muscle groups and can help you achieve a full body workout.

Remember to listen to your body and start with a proper warm-up before any exercise routine.


In conclusion, close grip push-ups are a highly effective exercise for strengthening the chest, triceps, and core muscles. By maintaining proper form and technique, individuals can maximize the benefits of this exercise while avoiding common mistakes.

Beginners can modify the exercise by performing it on their knees, gradually progressing towards the full version. To increase intensity, individuals can try incorporating variations such as diamond push-ups or adding resistance bands.

By following these tips, individuals can achieve great results with close grip push-ups.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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