Close-Grip Push-Up (On Knees)

Setup

1. 01Kneel on a mat and walk the hands forward until the body leans over them.
2. 02Place the hands under the shoulders or slightly inside.
3. 03Cross the ankles or rest the feet on the floor behind you.
4. 04Form a straight line from head to knees with the hips extended.

Execution

1. 01Lower the chest toward the hands with the elbows tracking along the ribs.
2. 02Stop with the chest just above the floor.
3. 03Press back up to full elbow lockout.
4. 04Keep the hips locked in line with the shoulders and knees.

Checkpoints

• -The hips stay extended; the body does not fold at the waist.
• -Elbows stay tucked, not flared out to the sides.
• -Depth is full on every rep, chest close to the floor.

Common mistakes

• -Piking the hips so only the arms and chest move a few inches.
• -Keeping the hands too far forward, which shifts work off the triceps.
• -Flaring the elbows wide.
• -Rushing reps instead of controlling the descent.