Close-grip Push-up (on Knees)
Learn how to do the Close-grip Push-up (on Knees) with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Close-grip Push-up (on Knees)
Follow these steps to perform the Close-grip Push-up (on Knees) with correct form:
- 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.
Close-grip Push-up (on Knees) Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Close-grip Push-up (on Knees)?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Close-grip Push-up (on Knees) work?
The Close-grip Push-up (on Knees) primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
Do I need equipment for the Close-grip Push-up (on Knees)?
No. The Close-grip Push-up (on Knees) is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Close-grip Push-up (on Knees) with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Close-grip Push-up (on Knees)?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Close-grip Push-up (on Knees)?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Close-grip Push-up (on Knees) best for?
The Close-grip Push-up (on Knees) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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