Close-Grip Push-Up
Close-Grip Push-Up Exercise Description
The close-grip push-up is a closed-chain horizontal press that emphasizes elbow extension and the triceps brachii while also engaging the pectoralis major, anterior deltoids, and stabilizers of the trunk and scapulae. Bringing the hands slightly narrower than shoulder width increases triceps demand compared with a standard push-up while still training whole-body tension. The movement reinforces core bracing and a neutral spine because the head, torso, and legs move as one rigid unit. Proper elbow path—kept close to the ribcage—helps align the shoulder joint and maintains vertical forearms for efficient force transfer. This bodyweight variation is useful when you want upper-arm emphasis without equipment and can be scaled by modifying leverage or range of motion.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: External Obliques, Infraspinatus, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- 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: Female
How To Do The Close-Grip Push-Up Exercise
‘- Set up in a high plank: hands directly under the shoulders or slightly narrower, fingers forward, full-foot contact on the toes.
– Spread the floor with your hands and grip it; stack wrists, elbows, and shoulders so forearms are vertical.
– Brace your abdomen, squeeze glutes, and keep a neutral spine and neck (ears, shoulders, hips, ankles in one line).
– Gently “screw” the hands into the floor (external rotation intent) so the elbow pits face forward.
– Keep elbows close to your sides (roughly 0–30° abduction) as you lower the whole body together.
– Descend until your chest is just above your hands or elbows approach 90° flexion, without letting shoulders shrug.
– Press through the entire hand—especially the heel of the palm and first two knuckles—to extend the elbows and return to plank.
– Finish by “pushing the floor away,” allowing slight scapular protraction while maintaining ribcage control.
– Throughout, avoid flaring elbows, sagging or piked hips, and head jutting.
Close-Grip Push-Up Tips
‘- Place your hands directly under your shoulders or slightly narrower to increase triceps demand.
– Stack wrists, elbows, and shoulders so your forearms stay vertical throughout the movement.
– Spread the floor with your hands and actively grip it to create tension and stability.
– Brace your abdomen, squeeze your glutes, and keep ears, shoulders, hips, and ankles in one straight line.
– Gently “screw” your hands into the floor so your elbow pits face forward.
– Keep your elbows close to your sides (about 0–30° from your torso) as you move.
– Lower your whole body together as one rigid unit, without letting the shoulders shrug.
– Descend until your chest is just above your hands or your elbows are near 90° of flexion.
– Press through the entire hand—especially the heel of the palm and first two knuckles—to return to plank.
– Finish each rep by “pushing the floor away,” allowing slight scapular protraction while keeping the ribcage controlled.
Close-Grip Push-Up Beginner Introduction
The close-grip push-up is a bodyweight push-up variation that highlights the triceps while still challenging the chest, shoulders, and core. With the hands set closer together than in a traditional push-up, more work shifts toward the upper arms as the elbows straighten to lift the body. The movement follows a straight, plank-like line from head to feet, so the mid-section and hips stay strongly involved to keep the body unified rather than bending at the waist or sagging at the lower back.
Because the elbows travel near the sides of the body and the forearms stay roughly upright, the shoulders experience a more compact, controlled pressing path. Muscles around the shoulder blades and trunk contribute to steadying the upper body, supporting smoother motion and better upper-body coordination. This makes the exercise a practical choice for emphasizing the back of the arms without any equipment. Effort level can be changed by altering body position or how much depth is used, allowing the same pattern to suit a wide range of strength levels.