Close Grip Push-Up

The Close Grip Push-Up is a bodyweight exercise that primarily targets the triceps, inner chest, and shoulders. Unlike the traditional push-up, the hands are placed closer together, increasing the emphasis on the triceps while still engaging the chest and shoulders. This variation also helps improve stability, strength, and endurance in the upper body.

The Close Grip Push-Up is a great option for those looking to specifically build triceps strength or improve muscle imbalances. It’s also beneficial for athletes and individuals working on functional fitness and calisthenics movements.

How to Perform the Close Grip Push-Up

1. Starting Position:

• Get into a high plank position with your hands placed directly beneath your shoulders or slightly closer together, about 6-12 inches apart.
• Keep your feet hip-width apart or slightly wider for balance.
• Engage your core and keep your body in a straight line from your head to your heels. Avoid letting your hips sag or pike up.
• Fingers should point forward, and your elbows should be close to your body when performing the push-up.

2. Initiating the Movement:

• Lower your body toward the floor by bending your elbows while keeping them close to your sides.
• Your chest should be heading toward your hands, and your elbows should stay tight to your torso throughout the movement.
• Inhale as you lower yourself down.

3. Bottom Position:

• At the bottom of the push-up, your chest should be just a few inches from the ground, and your elbows should be at about a 45-degree angle from your body.
• Keep your core engaged to avoid any sagging in your lower back.

4. Pushing Back Up:

• Press through your palms and extend your elbows to push your body back to the starting position.
• Focus on using your triceps to push your body upward while keeping your core tight.
• Exhale as you push yourself up.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or progress to variations with added difficulty, like adding weight.

Variations and Progressions

1. Knee Close Grip Push-Up (Beginner)

• Perform the push-up with your knees on the floor to reduce the load and focus on mastering form.

2. Elevated Close Grip Push-Up (Beginner/Intermediate)

• Place your hands on an elevated surface like a bench or box to decrease the intensity while still working your triceps.

3. Close Grip Push-Up with Isometric Hold (Intermediate)

• Pause at the bottom of the push-up for 2-3 seconds to increase time under tension and build muscle endurance.

4. Diamond Push-Up (Advanced)

• Position your hands in a diamond shape (thumb and index fingers touching) beneath your chest to increase the focus on the triceps and inner chest.

5. Weighted Close Grip Push-Up (Elite)

• Add a weighted vest or plate to your back to increase the intensity and make the exercise more challenging.

Tips for Maximum Effectiveness

✅ Engage Your Triceps: Focus on squeezing your triceps to push your body up rather than relying solely on your chest or shoulders.

✅ Maintain Proper Body Alignment: Keep your body straight from head to heels, avoiding sagging hips or raised buttocks. Keep your core engaged throughout.

✅ Control the Descent: Lower yourself slowly and control the movement to maximize muscle activation and avoid using momentum.

✅ Focus on Elbow Position: Ensure your elbows stay close to your body throughout the movement. This maximizes triceps engagement and reduces stress on the shoulders.

✅ Breathe Properly: Inhale as you lower your body down and exhale as you push back up.

Common Mistakes to Avoid

❌ Letting Elbows Flare Out: If your elbows move outward rather than staying close to your body, you won’t fully target your triceps and may strain your shoulders. Keep elbows tight to your torso.

❌ Sagging Hips or Pike Position: Failing to keep a straight line from head to heels can lead to poor body alignment and decrease exercise effectiveness. Engage your core to maintain proper posture.

❌ Using Momentum: Avoid pushing up too quickly or relying on momentum. Instead, control both the lowering and pushing phases of the movement for better muscle activation.

❌ Incomplete Range of Motion: Don’t stop halfway. Lower yourself until your chest is close to the ground for full muscle engagement, then press all the way back up.

❌ Not Engaging Core Muscles: Your core is essential for maintaining stability during the movement. Without proper core engagement, your form may suffer, leading to unnecessary strain on other areas like your back.