Close-Grip Hands-Elevated Push-Up 101 Video Tutorial
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Overview
The close-grip hands-elevated push-up is a bodyweight compound exercise that primarily targets the chest while placing significant emphasis on the triceps and shoulders as secondary muscles. By positioning the hands close together on an elevated surface, the movement reduces the intensity compared to a standard floor push-up, making it a great variation for building strength and control. The elevated angle shifts more of the workload to the chest and triceps, while the close hand placement increases arm engagement and promotes upper body stability. This exercise is effective for individuals looking to strengthen the chest and arms with minimal equipment while also improving pushing endurance.
How to Perform
Set up: choose a stable elevated surface (bench/box/stair) about knee–hip height to make the movement manageable while keeping tension on chest, triceps, and shoulders.
Hand placement: put hands close together on the edge—about shoulder-width or slightly narrower—with thumbs roughly 5–10 cm apart; wrists stacked under shoulders.
Body line: step your feet back to a straight plank from head to heels; squeeze glutes, brace abs, and keep a neutral neck (gaze slightly ahead of your hands).
Shoulder set: lightly pull shoulders down and back, then spread the floor with your hands to feel lats/serratus; keep ribs tucked so the torso doesn’t sag.
Elbow path: point elbows back at ~20–45° to your sides (not flared) to increase triceps involvement and protect shoulders.
Descent: inhale and lower your chest toward the edge in 2–3 controlled seconds, keeping the plank tight and forearms vertical.
Range: stop when your chest nearly touches the edge (or lightly taps) while maintaining shoulder control—no shrugging or collapsing.
Press: exhale and drive the edge away, “squeezing” your hands toward each other (intent to adduct) to emphasize chest as you extend the elbows.
Finish: lock out with elbows straight but not hyperextended; protract slightly (gentle push-up plus) to engage serratus without rounding the low back.
Tempo & reps: use smooth, controlled reps (no bounce); pause briefly at the bottom if you can maintain tension, then repeat for the desired reps.
Stance tweaks: widen feet for more stability or narrow for a harder core demand; raise the surface to regress or lower it to progress.
Quality checks: keep hips and ribs aligned, hands planted, and elbows tucked; if wrists bother you, use push-up handles or grip the edge.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your elbows close to your body to maximize triceps activation and protect shoulder joints.
Maintain a straight body line from head to heels to prevent energy loss through sagging hips or arching lower back.
Focus on squeezing your chest as you push up by imagining bringing your hands toward each other.
Control the lowering phase slowly to increase time under tension and muscle engagement.
Avoid flaring your elbows too wide, as it reduces chest focus and stresses the shoulders.
Brace your core throughout to keep your torso stable and avoid shifting weight away from the chest.
Adjust the elevation height to match your strength level—higher makes it easier, lower makes it harder.
Use a narrow but comfortable grip; too narrow can strain the wrists, while slightly shoulder-width still engages triceps well.
Push through the palms, not fingertips, to maintain proper force transfer and wrist stability.
Keep shoulders down and away from your ears to prevent unnecessary tension and improve pressing efficiency.
How Not to Perform
Don’t flare your elbows out wide — it shifts load off the triceps/chest and increases shoulder stress.
Don’t let your hips sag or pike — losing a straight body line wastes force and reduces chest engagement.
Don’t bounce off the edge or use momentum — uncontrolled reps kill time-under-tension and reduce effectiveness.
Don’t shrug your shoulders toward your ears — keep scapulae down/packed to avoid neck/trap compensation.
Don’t press through your fingertips or an unstable wrist position — use full-palms or handles to avoid wrist pain and energy loss.
Don’t choose an unstable, slippery, or too-high elevation — unsafe surfaces cause imbalance and uneven loading.
Don’t make the grip excessively narrow if it causes wrist or elbow pain — a slightly narrow, comfortable grip preserves joint health.
Don’t fully hyperextend and “snap” the elbows at the top — maintain slight tension to protect the joints and keep muscle work.
Don’t hold your breath or breathe erratically — inhale on the descent and exhale on the press to stabilize the core and preserve energy.
Don’t rush reps or chase volume at the cost of form — stop or regress the exercise if form breaks or you feel sharp pain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
