Exercise
Close Grip Push Up
How to Perform - Close Grip Push Up
- Position yourself in a plank position with your hands placed close together under your chest, about 6-8 inches apart, with fingers pointing forward.
- Set your feet at shoulder-width apart for stability and engage your core by drawing your navel toward your spine.
- Lower your body by bending your elbows, keeping them tucked close to your sides at about a 45-degree angle from your torso.
- Inhale as you descend, maintaining a straight line from head to heels without letting your hips sag or pike upward.
- Continue lowering yourself until your chest is about 1-2 inches from the floor, or until your elbows form 90-degree angles.
- Pause briefly at the bottom position while maintaining tension throughout your body, especially in your chest, shoulders, and triceps.
- Exhale forcefully as you push through your palms to extend your arms and return to the starting position.
- At the top, fully extend your arms without locking your elbows and squeeze your chest and triceps before beginning the next repetition.
Important information
- Keep your elbows tucked in throughout the movement to maximize triceps engagement and reduce shoulder strain.
- Maintain a neutral spine position throughout the exercise by keeping your head aligned with your spine, not dropping or lifting your chin.
- If you find the exercise too challenging, modify by performing it from your knees while maintaining proper upper body form.
- Make sure your hands are positioned directly under your shoulders in the starting position to protect your wrists from unnecessary strain.
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The close grip push-up stands as a powerful variation of the traditional push-up that delivers targeted stimulation to both the pectoral muscles and triceps. This intermediate-level movement shifts emphasis toward the inner chest and the triceps brachii, making it an excellent choice for those looking to add definition and strength to these specific areas.
Unlike its standard counterpart, the narrow hand placement creates a more challenging mechanical advantage, requiring greater tricep engagement to push your body away from the floor. This subtle adjustment transforms a familiar exercise into a specialized tool for both bodybuilding enthusiasts seeking muscle hypertrophy and HIIT devotees looking for compound movements that deliver maximum results in minimal time.
Research consistently demonstrates that close grip variations increase triceps activation by approximately 30% compared to standard push-ups, making this a time-efficient option for developing the pushing muscles of the upper body. The beauty of this exercise lies in its versatility—it can be programmed as part of a strength-focused routine with lower reps and longer rest periods, or incorporated into high-intensity intervals to simultaneously build muscle and improve cardiovascular conditioning.
For bodybuilders, the close grip push-up offers the perfect complement to bench press variations, filling the gap between heavy lifting sessions with a movement that can be performed anywhere without sacrificing quality muscle stimulation. Meanwhile, those pursuing functional strength benefit from the core stability requirements and the practical pushing pattern that translates directly to everyday activities.
As you progress with this movement, you'll notice improvements not only in chest definition and triceps development but also in overall pressing strength that carries over to other exercises. The close grip push-up represents one of those rare movements that bridges the gap between aesthetic goals and performance enhancement, making it a staple in well-designed fitness programs focused on upper body development.
FAQ - Close Grip Push Up
The close grip push-up primarily targets the triceps brachii (approximately 30% more activation than standard push-ups) while also engaging the inner chest (pectoralis major). Additionally, it works the anterior deltoids and requires significant core stabilization throughout the movement.
Position your hands directly under your shoulders or slightly narrower, with thumbs touching or 2-4 inches apart. Avoid placing hands too close together as this can strain the wrists; your elbows should track backward along your torso rather than flaring outward.
Beginners can start with lighter weight and higher reps (12-15) focusing on proper form. Intermediate lifters can progress to moderate weight in the 8-12 rep range. Advanced lifters can incorporate techniques like drop sets, slower negatives, or single-arm variations to increase intensity without compromising form.
Both exercises target similar muscle groups with emphasis on the triceps and inner chest. The push-up version requires more core engagement and offers the advantage of being equipment-free, while the bench press typically allows for greater loading potential through added weight progressions.
Avoid flaring elbows outward (keep them tucked at 45° angles), letting your hips sag or pike upward, and placing hands excessively close together. Also watch for incomplete range of motion—your chest should nearly touch the floor with each repetition for maximum muscle activation.
