Close Grip Push Ups
Equipment Needed
About This Exercise
A push up variation with hands placed close together, shifting emphasis from the chest to the triceps. This narrow hand placement increases tricep activation while still working the chest and shoulders.
How to Perform
- 1
Setup
Start in a high plank position with your hands placed close together, directly under your chest. Your thumbs and index fingers can almost touch, forming a diamond shape, or keep hands just inside shoulder width.
- 2
Lower
Bend your elbows to lower your chest toward your hands. Keep your elbows tucked close to your body throughout the descent.
- 3
Bottom Position
Lower until your chest touches or nearly touches your hands. Maintain a straight line from head to heels.
- 4
Press Up
Push through your palms to extend your arms and return to the starting position. Focus on squeezing the triceps at the top.
Form Tips
- •Keep elbows tucked tight to your sides
- •Maintain a straight body line from head to heels
- •Engage your core to prevent hip sagging
- •Full range of motion — chest to hands at the bottom
Common Mistakes to Avoid
- •Flaring the elbows out wide, reducing tricep activation
- •Letting the hips sag or pike up
- •Placing hands too far forward instead of under the chest
- •Not going low enough to get full tricep engagement
Muscles Worked
Primary
Secondary
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