Close-Grip Push-Up
Close-Grip Push-Up Exercise Description
The close‑grip push-up is a horizontal pressing exercise that emphasizes the triceps while still training the chest and shoulders. By placing the hands narrower than shoulder width, elbow extension demand increases compared with a standard push-up, making the triceps a primary driver of the movement. The pectoralis major and anterior deltoid assist, while the serratus anterior, abdominals, and glutes stabilize the torso to keep a neutral spine. Because it uses body weight and a plank position, it also challenges trunk stiffness and scapular control. Performed with controlled tempo and proper elbow tracking, it builds pressing strength without external equipment and can be adjusted in range of motion to match mobility and control.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Close-Grip Push-Up Exercise
‘- Start in a high plank: hands slightly narrower than shoulder-width, wrists stacked under (or just behind) shoulders, fingers spread, index fingers pointing forward.
– Set feet hip-width. Brace your abs and glutes to create a neutral spine from head to heels; keep your neck in line with your torso.
– “Screw” the hands into the floor to create gentle external rotation torque; set shoulder blades down and slightly back without shrugging.
– Inhale. Bend the elbows so they track close to your ribs (roughly 20–30 degrees of shoulder abduction); avoid flaring.
– Keep forearms as vertical as possible; maintain a straight body as you lower.
– Descend until your chest is a few inches from the floor, or to a depth you can achieve without losing alignment or shoulder position.
– Press the floor away, exhaling as you extend the elbows; keep the body moving as one unit.
– Finish at full elbow extension without hyperextending; reach a gentle scapular protraction at the top without letting the shoulders shrug.
– Throughout, avoid sagging the hips, piking, or craning the head. Move under control—no bouncing or collapsing.
Close-Grip Push-Up Tips
‘- Place your hands slightly narrower than shoulder-width with wrists stacked under or just behind your shoulders.
– Spread your fingers with index fingers pointing straight forward to set your hand position.
– Set your feet about hip-width apart and brace your abs and glutes to maintain a neutral spine from head to heels.
– Keep your neck in line with your torso so your head follows your body, not craning up or down.
– Gently “screw” your hands into the floor to create external rotation torque and set your shoulder blades down and slightly back without shrugging.
– As you lower, keep your elbows close to your ribs (about 20–30° from your sides) and avoid letting them flare out.
– Aim to keep your forearms as vertical as possible while you bend your elbows.
– Lower your chest to a few inches from the floor, or only as far as you can while keeping your alignment and shoulder position.
– Press the floor away so your body moves as one unit, exhaling as you extend your elbows.
– At the top, reach full elbow extension without hyperextending and allow a gentle scapular protraction without letting your shoulders shrug.
Close-Grip Push-Up Beginner Introduction
The close‑grip push-up is a bodyweight pressing movement that highlights the back of the upper arms while still involving the chest and shoulders. With the hands placed closer together than in a traditional push-up, more of the workload shifts toward elbow straightening, so the triceps take on a larger share of the effort. The chest and front of the shoulders assist in driving the body away from the floor, while the abs and glutes help keep the body aligned in a straight, plank-like position.
Because the entire body is held rigid from head to heels, this variation also challenges overall core stability and control around the shoulder blades. The movement is typically performed in a smooth, deliberate manner to maintain solid body alignment and controlled elbow motion throughout each repetition. Since it relies only on body weight and changes in arm position, it offers a way to build pressing strength and upper-body coordination without any external equipment.