Close Grip Push up

Description

How to do Close Grip Push up

1. 01
   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. 02
   Setup

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

3. 03

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

4. 04

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

5. 05

   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.