Instructions

1

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

2

Maintain a neutral spine and engage your core by bracing abdominals. Position hands directly under shoulders or slightly wider. Keep head in neutral position aligned with spine

3

Lower your body by bending elbows to approximately 90 degrees, bringing chest toward the floor while maintaining a rigid plank position. Elbows should track close to the body at a 45-degree angle from torso

4

Push through palms to extend elbows and drive body back to starting plank position. Maintain core tension throughout and avoid sagging hips or hyperextending elbows at the top

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

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Improves overall Upper Arms stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.
Failing to achieve a full range of motion, which drastically limits Pectoralis Major engagement.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

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