Close-Grip Push-Up
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The Close-Grip Push-Up is a bodyweight strength exercise that modifies the standard push-up by positioning hands closer together under the shoulders, emphasizing triceps engagement over chest. It primarily targets the triceps while secondarily working the chest, shoulders, and core for improved upper-body pushing power and stability. Ideal for beginners to advanced athletes seeking triceps hypertrophy or those without equipment, it builds endurance and form for compound lifts like bench presses.
How to Perform Close-Grip Push-Up
- 1Start in a high plank position with hands on the floor, placed shoulder-width apart or slightly narrower, fingers pointing forward, and thumbs nearly touching to emphasize close grip.
- 2Extend your legs straight back, feet together or hip-width apart, toes tucked under, and body forming a straight line from head to heels.
- 3Engage your core by pulling your belly button toward your spine, and squeeze your glutes to maintain a neutral spine with no sagging hips or arched back.
- 4Inhale as you slowly lower your body by bending your elbows, keeping them tucked close to your sides (pointing backward, not flaring out).
- 5Continue descending until your chest nearly touches the floor or your elbows reach a 90-degree angle, maintaining tension in your core and straight body line.
- 6Exhale as you press through your palms to extend your arms and push your body back up to the starting plank position, fully straightening elbows without locking them.
- 7Pause briefly at the top, then repeat for desired reps while keeping your head neutral (gaze slightly forward).
- 8Key form tips: Avoid letting elbows flare out—keep them at 45 degrees or closer to body for triceps focus; do not allow hips to pike up or sag; breathe smoothly without holding breath; if too challenging, modify on knees but maintain straight torso. Common mistakes: incomplete range of motion, piking hips, or rushing the eccentric (lowering) phase.