Exercise overview

• Exercise name: Close Grip Push-ups

• Equipment: Bodyweight only

• Category: Bodyweight strength / triceps-focused push-up variation

• Main purpose: Build triceps strength and size with secondary activation of chest, shoulders, and core by adjusting hand placement to emphasize elbow extension.

Target muscle groups

• Primary:

  • Triceps brachii (especially lateral head)

• Secondary:

  • Pectoralis major (chest)

  • Anterior deltoids (front shoulders)

  • Core muscles (for stabilization including abdominals and lower back)

Setup and starting position

• Start in a high plank position with hands placed narrower than shoulder-width apart, approximately two to three inches apart.

• Palms should be flat on the floor, fingers pointing forward or slightly inward.

• Engage your core, glutes, and legs to create a straight, stable line from head to heels.

• Keep your gaze down to maintain a neutral neck position.

Step-by-step instructions

1. Starting position

• Hands close together under your chest, arms straight but not locked, body rigid in plank.

2. Lowering phase (eccentric)

• Inhale and bend your elbows while keeping them tucked close to your torso (not flaring out).

• Lower your chest toward the floor, aiming to keep your elbows close to the body and forming about a 90-degree angle at the elbows at the bottom.

3. Pressing phase (concentric)

• Exhale and press through your palms to straighten your arms, pushing your body back up to the starting plank position.

• Focus on squeezing your triceps as you push up, keeping elbows close to maximize triceps engagement.

4. Repetitions and sets

• Beginners: 2–3 sets of 8–12 reps.

• Intermediate/advanced: 3–4 sets of 12–20 reps, depending on strength and endurance.

• Rest 30-60 seconds between sets.

Key technique tips

• Keep elbows tucked close to the body throughout the movement to target the triceps effectively and protect the shoulder joint.

• Maintain a strong plank posture with core and glutes engaged to prevent sagging hips or overarching lower back.

• Avoid flaring elbows wide to prevent shoulder strain and to keep the emphasis on triceps.

• Keep the movement slow and controlled, especially during lowering, to maximize muscle tension.

• Hands should be close but not touching to avoid unnecessary wrist discomfort.

Common mistakes to avoid

• Letting hips sag or pike up, breaking the plank alignment.

• Flared elbows which shift load to shoulders and reduce triceps focus.

• Moving too quickly, using momentum rather than controlled muscle activation.

• Bringing hands too close together in a diamond shape, which can increase wrist and shoulder strain.

• Not lowering fully or bouncing at the bottom, reducing the exercise effectiveness.

Variations and regressions

• Knee-assisted close grip push-ups for beginners to reduce load while maintaining form.

• Incline close grip push-ups with hands on an elevated surface to reduce resistance.

• Decline close grip push-ups with feet elevated for increased difficulty.

• Weighted close grip push-ups using a weighted vest or plate for advanced trainees.