# Close Grip Knee Push-Up

A kneeling push-up with the hands close together under the chest, targeting the triceps and chest. An easier way to build close-grip pressing strength before doing it on the toes.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/diamond-push-up-on-knees/video/male.mp4
- HTML: https://seto.fit/exercises/close-grip-knee-push-up/

## Muscles worked

- Triceps: 9/10
- Mid chest: 7/10
- Front delts: 6/10
- Serratus anterior: 3/10

## How to do the Close Grip Knee Push-Up

1. Start face down, hands close together under your chest, knees on the floor.
2. Create a straight line from head to knees by shifting your hands.
3. Bend your elbows and lower your chest toward your hands.
4. Push back up to the starting position, straightening your arms fully.

### Full technique — 6 steps

1. Set up face down with your hands close together under your chest and knees on the floor.
2. Walk your hands into position so your body forms a straight line from head to knees.
3. Tighten your stomach and glutes so your hips stay level with your shoulders.
4. Bend your elbows and lower your chest toward your hands, keeping your elbows close to your sides.
5. Descend until your chest is just above the floor without letting your hips sag.
6. Press through your palms to straighten your arms and return to the start.

## Common mistakes

- Elbows flaring away from torso
- Hips dropping toward the floor
- Piking hips on the way up
- Cutting the range short
- Hands set too far forward

## Form cues

- Hands under sternum
- Elbows close to ribs
- Keep hips from sagging
- Press through the palms
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Medicine ball**: [Lying Medicine Ball Chest Press](https://seto.fit/exercises/lying-medicine-ball-chest-press/)
- **Weight plates**: [Weighted Push-Up](https://seto.fit/exercises/weighted-push-up/), [Deficit Push-Up](https://seto.fit/exercises/deficit-push-up/)
- **Resistance bands**: [Resistance Band Floor Press](https://seto.fit/exercises/resistance-band-floor-press/), [Band Assisted Push-Up](https://seto.fit/exercises/band-assisted-push-up/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/), [Barbell JM Press](https://seto.fit/exercises/barbell-jm-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/) — 35% of bodyweight
- Easier: [Cobra Push-Up](https://seto.fit/exercises/cobra-push-up/) — 40% of bodyweight
- **This exercise: Close Grip Knee Push-Up — 53% of bodyweight**
- Harder: [Diamond Push-Up](https://seto.fit/exercises/diamond-push-up/) — 70% of bodyweight
- Harder: [Close Grip Decline Push-Up](https://seto.fit/exercises/close-grip-decline-push-up/) — 78% of bodyweight

## Quick answers

### What muscles does the Close Grip Knee Push-Up work?

Primary: Triceps 9/10, Mid chest 7/10. Also works: Front delts 6/10, Serratus anterior 3/10.

### When should I do the Close Grip Knee Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Close Grip Knee Push-Up?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Close Grip Knee Push-Up?

Medicine ball: Lying Medicine Ball Chest Press. Weight plates: Weighted Push-Up, Deficit Push-Up. Resistance bands: Resistance Band Floor Press, Band Assisted Push-Up. Barbell: Barbell Floor Press, Barbell JM Press.

### What is an easier version of the Close Grip Knee Push-Up?

Cobra Push-Up (40% of bodyweight), Outdoor Chest Press (35% of bodyweight).

### What is a harder version of the Close Grip Knee Push-Up?

Diamond Push-Up (70% of bodyweight), Close Grip Decline Push-Up (78% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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