Close Grip Push up

Description

How to Do Close Grip Push up

1. 1
   Setup

   Begin in a high plank position with your body forming a straight line from head to heels. Place your hands directly under your chest, about shoulder-width apart, with fingers pointing forward.

2. 2
   Setup

   Ensure your core is tight and your glutes are squeezed to maintain a stable plank throughout the exercise.

3. 3

   Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked close to your ribcage.

4. 4

   Continue lowering until your chest nearly touches the ground or your upper arms are parallel to the floor, maintaining control.

5. 5

   Exhale and powerfully push through your palms to extend your elbows, returning to the starting high plank position. Focus on squeezing your triceps at the top.

Tips

• Keep your elbows tucked in close to your body throughout the entire movement to maximize triceps engagement and reduce shoulder strain.
• Maintain a strong, rigid core to prevent your hips from sagging or rising, ensuring a straight line from head to heels.
• Perform the exercise with a slow, controlled descent and a powerful, explosive ascent to maximize muscle activation and minimize momentum.
• Experiment with hand width; a slightly narrower-than-shoulder-width grip will increase triceps focus, while a slightly wider grip can emphasize the chest more.

Common Mistakes

• ×Allowing elbows to flare out wide reduces triceps activation and places undue stress on the shoulders; keep your elbows tucked in close to your body.
• ×Letting your hips sag towards the floor compromises spinal alignment and reduces core engagement; maintain a rigid plank with a tight core and glutes.
• ×Not lowering your chest sufficiently limits muscle activation; ensure you descend until your chest nearly touches the floor or your upper arms are parallel.