Own Every Range
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VIDEO DEMO

Kneeling close-grip push-up

Regression of Parallel-Bar Dip

YouTube · Exercise demonstrationKneeling Close-Grip Push-UpWatch the demonstration

REGRESSION · HOW TO DO IT

Kneeling close-grip push-up

These steps are written specifically for the Kneeling close-grip push-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Kneel with the hands just inside shoulder width and make one line from the knees through the head.

  2. 02
    Move the pattern

    Keep the elbows close as the chest lowers between the hands without folding at the hips.

  3. 03
    Finish with control

    Press the floor away and straighten the elbows while the trunk stays braced.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

CHEST & TRICEPS / 68

Long rangeLong range

Kneeling close-grip push-up

Sets: 3–4 · Reps: 5–10

Kneeling close-grip push-up is a regression of Parallel-Bar Dip. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The bars let the upper arms travel behind the torso under load, creating a deep pressing position that a floor press cannot reach. Depth is earned only when the shoulders stay organized and the bottom reverses cleanly.