Are you struggling to do a close grip push up on your toes? Don’t worry, you are not alone. This is a common hurdle for those starting with strength training. The main reason for this difficulty could be the weak triceps. Many people overlook the importance of this muscle group, which makes up about 60% of your arm. But fret not! The solution is to start with the close grip push up on your knees. In this blog post, you will learn the right way to perform this exercise and how it can help you build stronger triceps, leading to a proper close grip push up on your toes in no time.
Close Grip Push Up On Knees Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Body Weight
- Mechanics Type: Compound
- Force: Push
- Utility: Basic or Auxiliary
Close Grip Push Up On Knees Instructions
- Lie prone on the floor with your hands narrower than shoulder width.
- Support yourself on your knees, bending them and raising your feet.
- Push your body off the floor by extending your arms with your back straight.
- Maintain your body straight and knees bent, and lower your body to the floor by bending your arms.
- Finally, push your body back up until your arms are extended.
- Do your Close Grip Push-Up On Knees for a complete set.
Video Tutorial
Close Grip Push Up On Knees Muscles
Target (Agonist)
- Pectoralis Major – Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
Antagonist Stabilizers
Benefits of Close Grip Push Up On Knees
The Close Grip Push Up On Knees exercise is an excellent way to strengthen the pectoralis major – sternal muscle, which is located in the chest area. This exercise helps to develop strength, power, and endurance in the chest muscles, and can help to improve posture and reduce shoulder pain. It also works to promote flexibility and mobility of the shoulder joint. Performing this exercise regularly can help to improve upper body strength, as well as increase muscular endurance. The close grip push up on knees can help to develop a strong and powerful chest, while also increasing overall strength and muscle tone.
Tips for Performing Close Grip Push Up On Knees
If you’re seeking to take your close grip push up on knees to a new level, then you’re at the right place. Using these suggestions can enable you to take full advantage of this amazing exercise. You can shape your chest muscles, and even reduce your chances of experiencing an injury. Let’s begin now and see what these tips may accomplish for you.
- Keep your elbows tucked in close to your body – This helps to keep your upper body in the correct alignment, which will give you a better workout and help to target the correct muscles.
- Make sure your spine is straight – Keeping your spine straight during the exercise ensures that the core muscles are engaged and working properly for the best results.
- Engage your glutes and core – Activating the glutes and core will help to provide stability throughout the exercise and make it easier to keep the form correct, leading to an effective workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
Avoiding common errors might be the distinction between a successful training session and an injury when executing close grip push up on knees. Additionally, achieving optimal results from this exercise requires appropriate form, and avoiding perform typical errors can help you to perform the exercise correctly and achieve your desired results. But relax, it’s not as challenging as it might appear. By knowing the mistakes to avert and taking the appropriate actions, you can execute the activity securely and effectively. Let’s start by staying away from these typical errors and add this exercise to your training regimen.
- Not keeping the elbows close to the body: Keeping the elbows too far away from the body during this exercise can cause strain in the shoulder joints and increase the risk of injury.
- Not engaging the core: Failing to engage the core can cause the lower back to arch, leading to an incorrect form and ineffective exercise.
- Not lowering the body far enough: Not lowering the body far enough when performing this exercise will reduce its effectiveness, making it harder to see results.
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Variations and Complementary Exercises
If you are looking to add variety to your Close Grip Push Up On Knees routine, consider these alternative exercises. Below, you will find variations and complementary exercises that work similar muscle groups as the Close Grip Push Up On Knees exercise.
Close Grip Push Up
The Close Grip Push Up is a great exercise that can be done as an alternative or complementary exercise to the Close Grip Push Up On Knees. This exercise is similar to the traditional Push Up, but the hands are placed closer together, placing more emphasis on the triceps and core muscles. This exercise can be done with the legs straight or bent, allowing for different levels of intensity. When done with bent knees, the Close Grip Push Up On Knees can provide an extra challenge to the core and arms. Both exercises will help build strength in the chest, shoulders, triceps, and core muscles.
Lever Pec Deck Fly (Machine)
The Lever Pec Deck Fly machine is a great alternative or complementary exercise to the Close Grip Push Up On Knees. The Lever Pec Deck Fly works the same muscles as the Close Grip Push Up On Knees, but with less strain on the wrists and elbows. It is a great way to build strength and size in the chest and shoulders without putting too much stress on the joints. The Lever Pec Deck Fly also allows for greater range of motion than the Close Grip Push Up On Knees. This makes it an ideal choice for people who are looking to increase their chest and shoulder strength without causing joint pain or discomfort.
Standing Cable Chest Press
The Standing Cable Chest Press is a great complementary or alternative exercise to the Close Grip Push Up On Knees. It is an effective upper body strength exercise that targets the chest, shoulders, and triceps muscles. To do this exercise, stand in front of a cable machine with a handle attached to the cable. Grasp the handle with an overhand grip and extend your arms out in front of you. Keeping your elbows close to your body, press the handle forward until your arms are straight. Slowly bring the handle back to the starting position and repeat for desired repetitions. This exercise can be done with a wide or narrow grip to target different muscle groups and increase difficulty.
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Push Ups
Push ups are a great alternative or complementary exercise to the close grip push up on knees. Push ups are a compound exercise that works the chest, triceps, shoulders, and core muscles. Push ups can be done in various positions, making them an ideal exercise for anyone regardless of fitness level. They can also be modified to increase or decrease difficulty depending on the desired intensity. Push ups are a great way to build strength and endurance without the need for additional equipment. They can be used as an alternative to the close grip push up on knees, as well as to supplement it, helping to build strength and endurance from multiple angles.
Push Up From Knees
Push Up From Knees is a complementary or alternative exercise to the Close Grip Push Up On Knees. This exercise works similar muscles as the Close Grip Push Up On Knees, but with a different focus. Instead of targeting the arms and chest, Push Up From Knees works the lower body, specifically the core and glutes. To perform Push Up From Knees, start in a kneeling position with your hands directly under your shoulders and your legs hip-width apart. Lower your body towards the floor and press back up to the starting position. Keep your back straight and core engaged throughout the movement. Push Up From Knees is an effective way to strengthen the core muscles, improve balance, and increase overall body strength.
Lying Cable Fly
The lying cable fly is a great complementary or alternative exercise for the close grip push up on knees. This exercise involves lying on your back on an exercise mat and holding a cable handle in each hand, with your arms extended above your chest. You then pull the handles towards each other, bringing your hands together in the center of your chest, and then return to the starting position. This exercise strengthens the pectoral muscles and helps develop upper body strength. It is important to ensure that you perform this exercise with a slow and controlled motion, as it can be easy to use momentum to complete the movement.
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Opposing Complementary Exercises
In order to gain strength and improve the effectiveness of the Close Grip Push Up On Knees exercise, it is important to work opposing muscle groups. Below is a list of exercises that will help do just that.
Resistance Band Straight Back Seated Rows
Resistance Band Straight Back Seated Rows are an excellent exercise for strengthening the muscles of the back, shoulders, and arms. They are an ideal complement to the Close Grip Push Up On Knees exercise because they work the opposing muscle group. The Close Grip Push Up On Knees focuses on the chest, shoulders, and triceps, while the Resistance Band Straight Back Seated Rows target the lats, rhomboids, and biceps. This allows for a balanced upper body workout that strengthens both the pushing and pulling muscles.
Resistance Band Standing Rows
Resistance band standing rows is an exercise that complements the close grip push up on knees by targeting the opposing muscle group. It works the back muscles of the body, such as the latissimus dorsi and rhomboids, by having the user stand on one foot with the opposite foot on a resistance band. The user then pulls the band up towards their chest, keeping their back straight and core engaged. This exercise helps strengthen the upper body and core muscles, as well as increasing stability and balance. It also helps to counterbalance the close grip push up on knees, which focuses on strengthening the chest and arms. Therefore, doing both exercises together is beneficial in helping to achieve overall strength and balance.
Resistance Band Seated Rows
Resistance Band Seated Rows and Close Grip Push Up On Knees are a perfect exercise pairing, as they work opposing muscle groups. The Resistance Band Seated Row targets your back muscles, such as your latissimus dorsi and rhomboids. This exercise strengthens the back and helps to improve posture. The Close Grip Push Up On Knees targets your chest muscles, such as your pectoralis major and minor. This exercise strengthens the chest and helps to improve shoulder stability. Both exercises work together to provide a balanced workout that strengthens both your upper and lower body, while providing optimal overall fitness.
Get Fit with Close Grip Push Ups on Knees
Surprisingly, close grip push ups on your knees are one of the most effective exercises you can do to strengthen your triceps. This variation of a traditional push up targets the back of your arms, making them stronger and more defined over time. Many people struggle with traditional push ups due to lack of upper body strength, but performing them on your knees can help build the necessary strength while still achieving a great upper body workout. Start incorporating close grip push ups into your routine and feel the burn in your triceps.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Bodyweight Exercises
