Close-Hands Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Close-Hands Push-Up is a bodyweight exercise that primarily targets the chest muscles while also engaging the triceps as a secondary muscle group. By placing the hands closer together than in a standard push-up, this variation increases the demand on the inner chest fibers and forces the triceps to contribute more significantly to the movement. It is performed without any equipment, making it an effective and accessible upper body strength exercise that builds muscle definition, enhances pushing power, and improves overall stability in the shoulders and core.
How to Perform
Begin by setting yourself in a push-up stance with your hands placed close together directly beneath your shoulders and your body supported on your toes. Keep your head, spine, and hips aligned so your body forms one straight line from head to heels.
Slowly bend your elbows and lower your chest toward the ground, making sure your elbows tuck in and angle back instead of flaring outward. Pause when your elbows are roughly at a 90-degree bend, keeping your chest just above the floor.
Push firmly through your palms, extending your arms to raise your body back up to the starting position while maintaining a rigid, straight posture throughout the movement.
Perform the desired number of repetitions, keeping control in both the lowering and lifting phases to maximize chest and triceps activation while reducing strain on the shoulders.
★ 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 core engaged throughout the movement to avoid sagging hips or an arched back.
Place your hands slightly narrower than shoulder-width to emphasize the chest and triceps.
Keep your elbows tucked close to your body rather than flaring outward for better joint safety.
Lower yourself in a controlled manner to increase muscle tension and avoid unnecessary strain.
Inhale as you lower your body and exhale as you push back up for better breathing rhythm.
Squeeze your chest and triceps at the top of the movement to maximize muscle activation.
Warm up your wrists before training, as the close-hand position can place extra stress on them.
Keep your head in line with your spine to maintain proper posture and prevent neck strain.
Aim for quality over quantity—performing slower, clean reps is more effective than rushing.
If regular reps are too challenging, modify by performing the exercise on your knees until stronger.
How Not to Perform
Don’t let your hips sag or pike upward; a misaligned body reduces chest and triceps engagement and can strain your lower back.
Avoid flaring your elbows outward; this shifts stress away from the triceps and increases shoulder injury risk.
Don’t bounce your chest off the floor; uncontrolled momentum decreases effectiveness and can hurt your shoulders.
Avoid placing your hands too far forward or too far back; improper hand positioning reduces the target muscle activation.
Don’t lift your head or look up excessively; keeping your neck neutral is essential to prevent strain.
Avoid rushing through repetitions; fast, sloppy reps waste energy and reduce the muscle-building effect.
Don’t lock your elbows at the top aggressively; overextending can stress the joints unnecessarily.
Avoid holding your breath; proper breathing ensures stability and better performance.
Don’t perform the push-up if your wrists feel weak or uncomfortable; wrist strain is common in close-hand positions.
Avoid ignoring fatigue; maintain form even if it means doing fewer reps to keep focus on chest and triceps.
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.
