Close Grip Push Up
Reviewed by Dylan Maurick, Physiotherapist
The Close Grip Push Up is a bodyweight push-up variation that increases tricep focus by keeping the hands close together.
Close Grip Push Up
Muscles Worked: Close Grip Push Up
The Close Grip Push Up mainly works your arms, especially the triceps, because the narrow hand position makes your elbows do more of the pressing. Your chest still helps drive you off the floor, and your front delts assist as your upper arms move back and forth. Compared with a standard push-up, a close hand position shifts more work toward the triceps while still training the pecs hard. If you keep your body rigid and lower under control, you should feel the back of your upper arms doing most of the work (Intziegianni et al., 2026).
Technique and form
How to perform the 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.
Is the Close Grip Push Up good for muscle growth?
Yes. The Close Grip Push Up is a strong bodyweight option for building triceps size because bringing your hands in closer increases triceps demand while still giving your chest and front shoulders useful work (Intziegianni et al., 2026). It is also a legit pressing exercise overall, since push-ups and bench press show similar muscle activity patterns under matched loading conditions (Gottschall et al., 2018).
- More triceps bias — A narrower hand position makes your elbows handle more of the press, so the triceps take a bigger share of the load than they do in a regular Push Up. That makes this a smart pick when chest work alone is not enough for arm growth.
- Easy to take close to failure — Bodyweight pressing works best for muscle growth when sets are hard. Close grip push-ups are easy to push near your limit safely, which is exactly what you want when you do not have weights available.
- Simple progression options — You can progress by adding reps, slowing the lowering phase, pausing at the bottom, elevating your feet, or moving to a Diamond Push Up. Those changes keep the exercise challenging after basic sets get too easy.
- Joint-friendly pressing volume — For many lifters, this move lets them pile up quality pressing reps without the setup and shoulder stress that can come with heavier barbell work. That makes it useful for adding extra triceps-focused volume after bigger presses.
Programming for muscle growth
Do 3-5 sets of 8-20 reps, stopping with 0-2 reps left in the tank, and rest 60-90 seconds between sets. Train it 2-3 times per week. If you can do more than 20 clean reps, make it harder with a slower lowering phase, a pause, feet elevation, or added load so the set stays challenging enough to drive growth.
Close Grip Push Up Variations
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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.
Workouts with Close Grip Push Up
Scientific References
Muscle Activity Patterns do not Differ Between Push-Up and Bench Press Exercises.
Gottschall JS, Hastings B, Becker Z · Journal of applied biomechanics (2018)
Intziegianni K, Katsamis E, Michaelides M et al. · Muscles (Basel, Switzerland) (2026)
Sources are peer-reviewed academic publications from PubMed.
Close Grip Push Up
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