VideoClose-Grip Push-Up
Learn how to do close-grip push-up with a clear setup, controlled movement, and a technique you can repeat.
How to do close-grip push-up
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Close-Grip Push-Up: muscles worked
Primary focus: triceps. Supporting muscles: Chest, Shoulders.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do close-grip push-up?
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
What muscles does close-grip push-up work?
Close-Grip Push-Up primarily trains the triceps, with the chest and shoulders contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for close-grip push-up?
Set the shoulder and upper-arm position before extending the elbows. Use elbow movement to move the load, keeping wrists aligned with the grip. Control the return; avoid using torso momentum or forcing an uncomfortable shoulder position.
What can I do instead of close-grip push-up?
Related options include Bench Dips, Close-Grip Barbell Bench Press, Smith Machine Close-Grip Bench Press. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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