10 Best Close-grip Push-up (On Knees) Alternatives for Triceps Strength

The Close-grip Push-up (On Knees) is done lying face down. Ranked closest by our scoring: the Medicine Ball Close Grip Push Up, the Narrow Push-up On Exercise Ball and the Band Close-grip Push-up. Six harder versions, among them the Close-grip Push-up and the Diamond Push-up, are listed below as progressions rather than swaps.

Close-grip Push-up (On Knees)Watch the Close-grip Push-up (On Knees)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Close-grip Push-up (On Knees)

The steps for the Close-grip Push-up (On Knees) itself, so you can judge how close each substitute below really is.

Triceps, with chest, shoulders · Bodyweight · Beginner · Compound

  1. Start by getting on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
  2. Lower your upper body towards the ground by bending your elbows, keeping them close to your sides.
  3. Pause for a moment when your chest is just above the ground.
  4. Push through your palms to straighten your arms and return to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Close-grip Push-up (On Knees) Alternatives

10 substitutes, ranked by how closely each one matches the Close-grip Push-up (On Knees) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Medicine Ball Close Grip Push UpPlay demonstration

    1. Medicine Ball Close Grip Push Up

    91% match

    Triceps · Intermediate · Compound

    A good swap when you have a medicine ball to work with, and it still works the triceps.

    • Medicine-ball
    How to perform it
    1. Start in a high plank position with your hands on the medicine ball, shoulder-width apart.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Push back up to the starting position, fully extending your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up (On Knees)
    • Primary muscle: triceps, the same as the Close-grip Push-up (On Knees)
    • Equipment: bodyweight only, the same as the Close-grip Push-up (On Knees)
    • Body position: lying face down, the same as the Close-grip Push-up (On Knees)
  2. Close-grip Push-upPlay demonstration

    Progression

    2. Close-grip Push-up

    99% match

    Triceps · Intermediate · Compound

    Pick this when you want a harder version that still works the triceps.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands placed close together, directly under your shoulders.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. Push through your palms to extend your arms and return to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up (On Knees)
    • Primary muscle: triceps, the same as the Close-grip Push-up (On Knees)
    • Equipment: bodyweight only, the same as the Close-grip Push-up (On Knees)
    • Body position: lying face down, the same as the Close-grip Push-up (On Knees)

  5. Progression

    5. Body-up

    90% match

    Triceps · Intermediate · Compound

  7. Narrow Push-up On Exercise BallPlay demonstration

    7. Narrow Push-up On Exercise Ball

    86% match

    Triceps · Advanced · Compound

    A good swap when you have a stability ball to work with, and it still works the triceps.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Close-grip Push-up (On Knees)
    • Primary muscle: triceps, the same as the Close-grip Push-up (On Knees)
    • Equipment: bodyweight only, the same as the Close-grip Push-up (On Knees)
    • Body position: lying face down, the same as the Close-grip Push-up (On Knees)
    • Balance: harder to stay steady on than the Close-grip Push-up (On Knees)

Close-grip Push-up (On Knees) FAQ

What muscles does Close-grip Push-up (on Knees) work?

The movement primarily targets the triceps brachii (lateral and medial heads) via elbow extension. It also recruits the anterior deltoid and sternal pecs for shoulder flexion and requires scapular stabilizers to control the thoracic posture.

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