Arms · Bodyweight
on Knees Close Grip Push-up
How to do the on knees close grip push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Kneel on the floor and place your hands close together under your chest, roughly shoulder width or narrower. With your body in a straight line from your knees to your head, lower your chest toward your hands by bending your elbows, keeping them tucked close to your sides, then press back up. The close hand position and tucked elbows emphasize the triceps.
- 1Feel your triceps drive the press back up
- 2Keep your elbows tucked close to your sides
- 3Hold a straight line from knees to head throughout
Common mistakes
- Don't flare your elbows out wide
- Avoid letting your hips sag or pike up
- Don't shorten the range; lower until your chest nears your hands
Muscles worked
The on knees close grip push-up mainly works the triceps, with the mid chest, front delts, upper chest, lower chest, upper abs, and lower abs assisting.
- TricepsPrimary
- Mid ChestSupport
- Front DeltsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- Lower TrapsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the on knees close grip push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.