Incline Close-Grip Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Incline Close-Grip Push-Up is a bodyweight exercise primarily targeting the triceps, with secondary emphasis on the chest and shoulders. By performing the push-up with hands positioned closer together, the close-grip variation increases the activation of the triceps compared to a regular push-up. The inclined position, typically with the hands elevated on a bench or platform, reduces the intensity compared to standard push-ups, making it a great option for beginners or those looking to modify the difficulty. This exercise is performed with no equipment other than your body weight, making it a convenient and effective movement for building upper body strength. It can also help improve muscle endurance and stability in the arms and shoulders.
How to Perform
Begin by positioning yourself in a plank stance, placing your hands on an elevated surface like a bench, box, or step. Ensure that your body forms a straight line from head to heels.
Set your hands close together, positioning your thumbs to touch and your fingers facing forward. This hand placement should resemble a triangle or diamond shape.
Slowly lower your body towards the bench, making sure your elbows stay tucked in close to your sides throughout the descent. This movement will shift more focus to your triceps.
Pause briefly when your chest is just a few inches above the bench to maximize tension and control.
Push your body back upward to the starting position, maintaining a strong, engaged core and a straight body alignment to prevent sagging or arching.
Repeat the movement for the desired number of repetitions, maintaining steady form and breathing throughout.
★ 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
Perform the exercise with your hands placed close together, forming a diamond shape or with your thumbs touching.
Position your hands on an elevated surface, like a bench or step, to reduce the difficulty and target the triceps.
Keep your elbows tucked in close to your body throughout the movement to emphasize tricep activation.
Maintain a straight line from your head to your heels, engaging your core to stabilize your body.
Lower your chest towards the bench in a controlled manner, pausing just above it for maximum tension.
Push back up to the starting position, ensuring you don’t let your lower back sag or your shoulders shrug.
Keep your fingers pointing forward and focus on steady breathing throughout the exercise.
This variation also activates the chest and shoulders, but the triceps remain the primary muscle group.
Perform the exercise with bodyweight only, making it accessible without additional equipment.
Aim for consistent form and quality repetitions rather than speed to ensure proper muscle activation and avoid injury.
How Not to Perform
Don't flare your elbows out: Avoid letting your elbows point outward during the lowering phase. This reduces tricep activation and increases shoulder strain. Keep elbows close to your body.
Don't sag your lower back: Ensure that your body forms a straight line from head to heels. Avoid arching or letting your lower back dip, as this can lead to lower back pain and instability.
Don't let your head drop or look up: Keep your head in a neutral position, aligned with your spine. Looking down or up too much can cause neck strain and disrupt body alignment.
Don't rush through reps: Performing the push-up too quickly wastes energy and reduces the effectiveness of the exercise. Focus on controlled, deliberate movements to maximize muscle engagement.
Don't let your shoulders shrug: Keep your shoulders down and away from your ears during the movement. Shrugging your shoulders can lead to tension in the neck and reduce the focus on the triceps.
Don't allow your chest to touch the bench: Avoid letting your chest rest on the bench. Always stop just above it to keep tension on the triceps and chest muscles.
Don't neglect core engagement: Failing to engage your core can lead to poor posture and muscle imbalances. Keep your abs tight and your body stable to ensure effective movement and prevent injury.
Don't overextend your arms at the top: Avoid locking out your elbows completely at the top of the push-up. A slight bend keeps continuous tension on the muscles and protects the joints.
Don't place your hands too wide: Keep your hands in a close position, as wide hand placement reduces tricep activation and shifts the focus to the chest and shoulders.
Don't perform without proper warm-up: Failing to warm up can lead to injury. Always ensure you're properly stretched and warmed up before performing any bodyweight exercises to prevent strain.
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.
