Exercise
Close Grip Push Up
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
The Close Grip Push Up is a bodyweight exercise that places greater emphasis on the triceps while still engaging the chest and shoulders. By positioning the hands closer together than in a standard push-up, the movement shifts more of the workload toward the arms.
This variation challenges pressing strength while also requiring core stability and controlled body alignment. Compared to wider push-up variations, it places higher demand on elbow extension, making it an effective option for developing tricep strength without equipment.
The Close Grip Push Up is commonly used in strength training, bodyweight workouts, and home training routines. It can be adjusted by elevating the hands or knees to reduce difficulty, or by slowing the tempo to increase time under tension and further challenge the triceps.
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.
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.
Close Grip Push Up
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