Close Grip Push Up (on Knees)

1. Start on your knees with your hands placed close together, narrower than shoulder-width.
2. Keep your back straight and core braced, forming a straight line from your head to your knees.
3. Position your elbows close to your torso rather than flared out.
4. Slowly bend your elbows to lower your chest toward the floor.
5. Lower until your chest is close to your hands, keeping your elbows tracking backward.
6. Press through your palms to extend your elbows and push back up to the start.
7. Keep your hips from sagging or piking throughout the set.

Common Mistakes

• Letting the hips sag: Allowing your lower back to dip removes core tension and strains the spine. Keep a straight line from your head to your knees throughout the movement.
• Flaring the elbows outward: Letting your elbows point away from your body shifts the emphasis off the triceps and onto the shoulders. Keep your elbows close to your torso as you lower.
• Placing the hands too wide: A grip wider than shoulder-width turns this into a standard push up and reduces triceps focus. Keep your hands close together, directly under your chest.
• Only lowering partway: Stopping the descent early shortens the range of motion and limits muscle engagement. Lower until your chest nearly touches your hands before pressing back up.