Close Grip Push-up (on knees)
The Close Grip Push-up (on knees) primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) and stabilizer support from the Biceps Brachii (Short Head), External Obliques, Rectus Abdominis. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Triceps (Long Head).
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Lie prone on floor with hands under shoulders or slightly narrower. Position body up off floor with extended arms and body straight. Execution: Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat. Comments: Both upper and lower body must be kept straight throughout movement. Forefeet can remain on floor as long as body is pivoting on knees. Also seeclose grip variationandwider grip push-ups on knees.
Alternative Exercises
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