Close Grip Push up
Build powerful triceps and a strong chest with the close grip push-up. This bodyweight exercise intensifies triceps activation and enhances upper body
Description
A push up variation where the hands are placed closer together, concentrating the workout on the triceps and chest muscles.
How to Do Close Grip Push up
- 1Setup
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.
- 2Setup
Ensure your core is tight and your glutes are squeezed to maintain a stable plank throughout the exercise.
- 3
Inhale as you slowly lower your chest towards the floor by bending your elbows, keeping them tucked close to your ribcage.
- 4
Continue lowering until your chest nearly touches the ground or your upper arms are parallel to the floor, maintaining control.
- 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.
Variations
Side Push up
Master the Side Push-up to build upper body strength and core stability. This dynamic exercise targets your chest, shoulders, and triceps.
Close-grip Push-up (on knees)
Build strong triceps and a stable chest with close-grip push-ups on your knees. This modified exercise uses a narrow hand placement to intensely target
Incline Close Grip Push Up
Strengthen your triceps and upper chest with the incline close grip push up. This bodyweight exercise builds pushing strength and muscular endurance.
Dumbbell Close grip Press
Strengthen your triceps and inner chest with the dumbbell close grip press. Learn proper form for maximum muscle activation and safe, effective training.
Related Exercises
Push up on Forearms
Build triceps strength and core stability with the Forearm Push-up. Lower and push your body up from a forearm plank for a challenging upper body workout.
Handstand Push Up
Master the Handstand Push Up for incredible upper body strength and shoulder development.
Cross Arms Push up
The Cross Arms Push-up is an advanced bodyweight exercise that challenges your chest, shoulders, and triceps with an unstable base, enhancing strength.
Push up (wall)
Strengthen your chest, shoulders, and triceps with the wall push-up. This beginner-friendly exercise builds upper body strength and stability effectively.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
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