It's especially good for building triceps muscles, which are at the back of your upper arm.

This version is easier than a regular push-up, making it perfect for beginners or people who are just starting to exercise.

Doing this exercise helps you build strength slowly and safely.

It's a bodyweight exercise, meaning you don't need any special equipment – just your own body!

Besides stronger arms, it also improves your upper body balance and stability.

Improved upper body stability means better posture and less risk of injury in other activities.

To do it, start on your knees with your hands shoulder-width apart, fingers pointing forward.

Your hands should be closer together than in a regular push-up, this focuses on your triceps more.

Lower your chest towards the floor by bending your elbows, keeping them close to your body.

Push back up to the starting position using your arms.

Keep your back straight and core engaged throughout the movement (imagine pulling your belly button towards your spine).

Breathe in as you lower down, and breathe out as you push back up.

Start with a number of repetitions you can comfortably do, and gradually increase as you get stronger.

Listen to your body and rest when you need to; don't push yourself too hard, especially when starting.

This exercise is easy on your body, making it perfect for beginners or people recovering from injuries.

It's great for building stronger triceps (back of your upper arms), chest muscles, and shoulder muscles.

Because your hands are close together, you really feel the work in your arms.

Doing this push-up strengthens your core muscles (your stomach and back). This helps with balance and overall strength.

It's gentler on your wrists and shoulders than regular push-ups, so it's a good starting point.

How to Do a Close-Grip Push-Up on Your Knees:

1. Start on your hands and knees. Your hands should be shoulder-width apart or slightly closer, and your knees should be hip-width apart.

2. Keep your back straight and your core muscles tight. Imagine you're pulling your belly button in towards your spine.

3. Slowly lower your body towards the floor by bending your elbows. Keep your elbows close to your sides.

4. Push back up to the starting position, straightening your arms.

5. Repeat this movement for as many repetitions as you can comfortably do. Remember to listen to your body and stop if you feel any pain.

Go down: Slowly bend your elbows, bringing your chest towards the floor. Keep your elbows pointing slightly inwards, close to your body. Don't let your elbows flare out to the sides.

Push up: Straighten your arms, pushing your body back up to the starting position. Use your hands to push yourself up. Keep your body in a straight line.

Repeat: Do as many push-ups as you can while keeping your body straight and your form correct. Focus on doing them correctly rather than doing many quickly.

Important tip: Keep your tummy muscles tight and your body in a straight line from your knees to your head. This helps you stay balanced and prevents injury. Imagine a straight line from your knees to the top of your head.

Single-arm push-ups (on knees): This exercise makes you stronger on each side of your body separately. It helps with balance and coordination, and builds overall upper body strength. You'll feel it in your chest, shoulders, and core.

Diamond push-ups (on knees): This is like a close-grip push-up, but your hands are closer together, forming a diamond shape. This really works your triceps and chest, making them look more toned. It also helps with core strength and endurance.

Medicine ball close-grip push-ups: This adds a challenge because the medicine ball moves around. It makes your triceps and chest work harder to keep you steady. It also improves your core strength and balance.

These exercises offer variety to your workouts while still focusing on your upper body. Try them out and see which ones you like best!

Diamond Push-Ups on Knees: Make a diamond shape with your hands (thumbs and index fingers touching). This changes the focus to your triceps (the back of your upper arms) even more than a regular close-grip push-up. Your chest and core muscles also work hard.

Single-Arm Push-Ups on Knees: This is a tougher challenge! You do one arm at a time. This really tests your balance and strengthens your core (stomach muscles) as you keep steady. It builds strength in your chest, shoulders, and triceps.

Medicine Ball Close-Grip Push-Ups: Put your hands on a medicine ball while doing a close-grip push-up. The ball makes the exercise harder because it moves around. This forces your core to work harder to keep you steady, improving your balance and strength in your chest and triceps.

Maintain a straight line from knees to head: Imagine a straight line running from your knees, through your hips and back, to your head. Keep your body in this line throughout the exercise. A sagging back means you're not using your core muscles enough.

Go all the way down: Lower your chest as close to the floor as you can comfortably manage. Stopping halfway reduces the exercise's effectiveness. The deeper you go (while maintaining good form), the better the workout.

Engage your core: Tighten your stomach muscles throughout the whole push-up. This helps stabilize your body and prevents your back from arching.

Control your movements: Don't just flop down and up. Move slowly and steadily, focusing on the muscles you are working. This helps prevent injuries and makes the exercise more effective.

This exercise is perfect for building stronger arms and improving your balance.

It's easier on your body than a regular push-up, making it great for beginners or if you have wrist or shoulder problems.

How to do it:

1. Start on your knees with your hands shoulder-width apart, fingers pointing forward. Your body should form a straight line from knees to head.

2. Keep your elbows close to your body as you lower your chest towards the floor. Inhale as you go down.

3. Push back up to the starting position, exhaling as you straighten your arms.

4. Repeat this movement for several repetitions. Start with as many as you can do with good form, and gradually increase the number as you get stronger.

Important Tips for Success:

• Keep your back straight to avoid injury. Imagine a straight line from your knees to your head.

• Don't let your elbows flare out to the sides; keep them tucked in close to your body.

• Focus on controlled movements. Don't rush; slow and steady is better.

• Listen to your body. Stop if you feel any pain.

Benefits:

• Stronger arms and chest muscles.

• Improved core strength and stability.

• Increased upper body strength and endurance.

• A good starting point for building strength before moving on to harder push-up variations.