top of page

Close Grip Push Up 101 Video Tutorial

Strength Gym Main Variation

0

Close Grip Push Up
Close Grip Push Up

Exercise Synopsis

Target Muscle Group

Triceps

Secondary Targets

Execution

Compound

Force Type

Push

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Close Grip Push-Up is a bodyweight exercise primarily targeting the triceps, with secondary emphasis on the shoulders. This variation of the standard push-up involves positioning the hands closer together, typically beneath the chest, which shifts more of the workload onto the triceps while still engaging the chest and shoulders. As a compound movement, it helps build upper body strength and endurance. The exercise requires no equipment, making it an accessible option for those looking to improve arm strength and stability using only their bodyweight.

How to Perform

  1. Begin by positioning your hands on the floor, placing them closer together under your chest, with your thumbs nearly touching each other.

  2. Extend your legs fully behind you, balancing on your toes, ensuring your body forms a straight line from head to heels.

  3. Slightly bend your elbows to create tension in your triceps and engage your shoulders for stability.

  4. Slowly lower your body toward the ground while maintaining a straight posture, going as low as you can without letting your chest touch the floor.

  5. Hold the lowered position briefly, then push yourself back up to the starting point, avoiding locking your elbows at the top.

  6. Continue performing the movement for the desired number of repetitions, ensuring control throughout to effectively target the triceps while minimizing strain on other muscles.

Tips

  1. Throughout the set, keep your elbows closely aligned with your sides to maximize tension in the triceps.

  2. Avoid locking your elbows at the top of the movement, as this reduces the effectiveness of the exercise and lessens the triceps engagement.

  3. The close-grip push-up can be used effectively as a finishing exercise or as the second movement in a superset, helping to further fatigue the triceps and shoulders.

How Not to Perform

  1. Avoid Flaring Elbows: Do not allow your elbows to flare out to the sides during the movement. This reduces the focus on the triceps and places unnecessary strain on the shoulders. Keep your elbows tucked in close to your body throughout the exercise.

  2. Don’t Overextend or Lock Elbows: Refrain from fully locking your elbows at the top of the push-up. Locking your elbows takes the tension off the triceps and reduces muscle activation, making the exercise less effective. Always keep a slight bend in your elbows.

  3. Don’t Let Your Lower Back Sag: Keep your core engaged and your body in a straight line from head to heels. Allowing your lower back to sag puts strain on your spine and can lead to injury. Maintain a neutral spine throughout the movement.

  4. Avoid Excessive Speed: Do not rush through the movement. Moving too quickly can lead to poor form and reduced muscle engagement. Perform the push-up in a controlled, steady manner, focusing on the triceps and shoulders during both the lowering and pushing phases.

  5. Don’t Drop Your Chest to the Floor: Lower yourself with control but avoid letting your chest make contact with the ground. Going too low can cause unnecessary strain and take the focus off the triceps. Stop just before your chest touches the floor for maximum efficiency.

  6. Avoid Using Momentum: Do not use momentum or jerk your body to push yourself back up. This wastes energy and reduces the effectiveness of the exercise. Focus on smooth, controlled movements to keep tension on the triceps throughout the set.

  7. Don’t Neglect Breathing: Don’t hold your breath during the movement. Inhale as you lower your body, and exhale as you push back up. Proper breathing helps maintain energy and muscle endurance during the exercise.

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.

SHARE

bottom of page