Close Grip Knee Push-Up — how to, muscles worked, alternatives

How to do the Close Grip Knee Push-Up

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

Full technique — 6 steps

Set up face down with your hands close together under your chest and knees on the floor.
Walk your hands into position so your body forms a straight line from head to knees.
Tighten your stomach and glutes so your hips stay level with your shoulders.
Bend your elbows and lower your chest toward your hands, keeping your elbows close to your sides.
Descend until your chest is just above the floor without letting your hips sag.
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

Substitutes by equipment

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

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 35% of bodyweight
Easier Cobra Push-Up 40% of bodyweight
This exercise Close Grip Knee Push-Up 53% of bodyweight
Harder Diamond Push-Up 70% of bodyweight
Harder Close Grip Decline Push-Up 78% of bodyweight

Too hard for now? Start with the Cobra Push-Up.

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.