Close-grip Push-up (on Knees)

The close-grip push-up is a highly effective bodyweight exercise that targets the muscles of the chest, triceps, and shoulders. It is a variation of the traditional push-up, with a narrower hand placement that places greater emphasis on the triceps muscles. By performing this exercise on your knees, you can modify the difficulty level to suit your fitness level or work your way up to the standard version. One of the major benefits of incorporating close-grip push-ups into your fitness routine is the strengthened upper body. The chest muscles, specifically the pectoralis major, are the primary movers in this exercise, helping you build a well-defined, sculpted chest. The triceps brachii muscles located at the back of your upper arm are engaged to a greater extent due to the close hand position, allowing for increased strength and tone in this area. Additionally, the anterior deltoids, or shoulder muscles, are also activated during the movement, contributing to sculpted shoulders. Close-grip push-ups on your knees are a fantastic option for individuals who are new to strength training or are working on improving their upper body strength. The modified knee position reduces the amount of body weight you are lifting, making it more manageable for beginners or those with limited upper body strength. As you progress and develop more strength, you can gradually transition to performing close-grip push-ups on your toes, thereby increasing the challenge and reaping even greater benefits. Remember, as with any exercise, proper form is essential to target the intended muscles effectively and minimize the risk of injury. Focus on maintaining a neutral spine, engaging your core, and lowering your body so that your elbows form a 90-degree angle. Aim for controlled, smooth movements rather than speed, and breathe continuously throughout the exercise. By incorporating close-grip push-ups (on knees) into your strength training routine, you can build a strong and defined upper body, improve overall body stability, and enhance your performance in various functional activities. Remember to always consult with a fitness professional to ensure that this exercise is suitable for your specific needs and goals.

Instructions

• Assume a kneeling position on a mat or the floor.
• Place your hands on the mat directly under your shoulders, with your fingers pointing forward.
• Keep your elbows tucked close to your body throughout the exercise.
• Lower your chest towards the mat by bending your elbows and keeping your body in a straight line.
• Continue the descent until your chest is just above the mat.
• Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on keeping your core engaged throughout the entire movement.
• Keep your elbows tucked in close to your body to target your triceps.
• Control your descent and maintain a slow and controlled movement throughout.
• Make sure to maintain proper form and alignment to avoid strain or injury.
• Engage your glutes and leg muscles to stabilize your body during the exercise.
• Inhale as you lower your body towards the ground and exhale as you push back up.
• Start with a modification such as doing the exercise on your knees to build strength and gradually progress to a full push-up.
• Challenge yourself by increasing the number of repetitions or sets over time.
• Incorporate other exercises such as push-ups variations or chest exercises to target your muscles from different angles.
• Don't push through pain. If you experience any discomfort or pain, modify the exercise or consult a professional.