Chest · Bodyweight
Close Grip Push-up
The close grip push-up is a bodyweight compound exercise that places primary emphasis on the triceps and inner chest. It suits intermediate to advanced lifters and fits well into upper-body push workouts or as a focused triceps finisher.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men
How to do it
- Start in a plank position with your hands positioned close together, directly under your chest, forming a diamond or triangle shape with your thumbs and index fingers.
- Keep your body in a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your sides.
- Push back up to the starting position.
Common mistakes
- Flaring the elbows outward shifts tension away from the triceps and places excessive stress on the shoulder joints.
- Sagging the hips or arching the lower back disengages the core and creates unwanted compression on the lumbar spine.
- Cutting the range of motion short deprives the triceps and chest of full contraction and eccentric stretch.
Tips
- Brace your core and glutes firmly to maintain a rigid plank line from head to heels throughout every rep.
- Keep your elbows tracking backward along your ribs rather than letting them drift out to the sides.
- Elevate your hands on a sturdy bench or platform if maintaining strict form on the floor is too demanding.
Sets and reps
Aim for 3 to 4 sets of 8 to 15 repetitions with 60 to 90 seconds of rest for muscle building. For muscular endurance, perform 15 to 20 or more repetitions with rest restricted to 45 to 60 seconds.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What should I do if my wrists hurt during close grip push-ups?
Try widening your hands slightly, turning your fingers outward, or using push-up handles; if pain persists, stop and consult a medical specialist.
How does this exercise differ from a standard push-up?
Bringing the hands close together reduces horizontal shoulder adduction and forces the triceps and anterior deltoids to produce the majority of the pushing force.
