Close-grip Push-up (on Knees)

The close-grip push-up (on knees) is a fantastic bodyweight exercise that targets your chest, triceps, and shoulders. This variation of the traditional push-up is great for individuals who are seeking to build upper body strength but may find the standard push-up too challenging at the moment. By performing this exercise on your knees, you reduce the amount of bodyweight you have to push up, allowing you to focus on proper form and gradually build strength. To perform the close-grip push-up (on knees), start by getting down on all fours with your hands placed directly under your shoulders, slightly closer than shoulder-width apart. Position your knees on the ground behind you, keeping your back straight and core engaged. Lower your body towards the ground, ensuring that your elbows are tucked close to your sides throughout the movement. Aim to bring your chest as close to the ground as possible, then push yourself back up to the starting position. Remember, the key to getting the most out of this exercise is to maintain proper form and control throughout each repetition. Focus on engaging your chest, triceps, and shoulders as you perform the movement. As you gain strength, gradually progress to performing the exercise on your toes instead of your knees. And don't forget to breathe! Inhale as you lower your body and exhale as you push yourself back up. Incorporating the close-grip push-up (on knees) into your regular workout routine can help you develop upper body strength, improve muscular endurance, and enhance overall fitness. Remember to listen to your body, start at a level that feels challenging but manageable, and gradually progress as your strength improves. So, get down on those knees, and let the gains begin!

Instructions

• Start by kneeling on the floor, with your knees hip-width apart and your hands directly under your shoulders.
• Place your hands close together, with your thumbs touching and your fingers pointing forward.
• Extend your legs so that your body is in a straight line from your shoulders to your knees.
• Engage your core muscles by drawing your belly button in toward your spine.
• Lower your chest toward the floor by bending your elbows, keeping them close to your body.
• Stop when your chest is just above the ground, or when you feel a mild stretch in your chest and arms.
• Push through your hands to straighten your arms and return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Increase difficulty by progressing to full close-grip push-ups on your toes.
• Engage your core and maintain a straight line from your head to your knees throughout the exercise.
• Make sure to exhale as you push up and inhale as you lower yourself to the starting position.
• Start with a comfortable range of motion and gradually increase it as you build strength and flexibility.
• Focus on mind-muscle connection, actively contracting your chest and triceps with each repetition.
• Include other exercises that target your chest and triceps to create a well-rounded upper body workout.
• Ensure proper hand placement by positioning your hands directly beneath your shoulders.
• Maintain a controlled tempo, avoiding any bouncing or jerking movements.
• Listen to your body and rest as needed between sets to avoid overexertion and risk of injury.
• Fuel your workouts with a balanced diet consisting of lean proteins, complex carbohydrates, and healthy fats.