Instructions

1

Start in a plank position with hands placed slightly wider than shoulder-width apart, body forming a straight line from head to heels, and core engaged

2

Position hands directly under shoulders with fingers pointing forward, keep legs extended with feet hip-width apart, and maintain neutral spine alignment

3

Lower your body by bending elbows to approximately 90 degrees, keeping elbows at a 45-degree angle from your body, and descend until chest nearly touches the floor

4

Push through palms to extend elbows and drive body back to starting position, maintaining core engagement and straight body alignment throughout the concentric movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Pectoralis Major, the Close grip Push-up on knees is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell Close grip Push-up on knees
Cable Close grip Push-up on knees
Banded Close grip Push-up on knees

Beginner Tips

If you are new to the Close grip Push-up on knees, focus on mastering the movement pattern with zero weight before adding Body weight.

Close grip Push-up on knees