Close Grip Push-Up
Primary
Triceps
Secondary
Chest, Front Shoulders, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Close Grip Push-Up is a compound pushing movement that primarily targets your triceps. Use for bodyweight tricep training.
Everything You Need to Know About the Close Grip Push-Up
The Close Grip Push-Up is a good for beginners exercise that targets your Triceps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for bodyweight tricep training. This timing makes the most of your workout and helps you get better results. Who is this for? Beginners to intermediate wanting bodyweight arm work. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Close Grip Push-Up
Primary
Secondary
Stabilizers
Close Grip Push-Up form guide
- 1
Get in push-up position with hands close together.
- 2
Hands should be under chest, shoulder-width or closer.
- 3
Keep body straight from head to heels.
- 4
Lower chest between hands, elbows close to body.
- 5
Push back up by extending elbows.
- 6
Squeeze triceps at the top.
What are the best tips for the Close Grip Push-Up?
Easier than diamond push-ups.
Good progression toward diamond push-ups.
Keep core engaged for optimal results.
What are common Close Grip Push-Up mistakes to avoid?
Letting hips sag for optimal results.
Losing hip position during the Close Grip Push-Up shifts the loading pattern away from your Triceps and can compress your lower back. Stay planted and let your Triceps do the work.
Flaring elbows wide.
Letting your elbows drift wide during the Close Grip Push-Up shifts load onto your shoulder joint instead of your Triceps. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Not going low enough.
During any pressing movement like the Close Grip Push-Up, this mistake reduces how effectively your Triceps can produce force. Focus on the muscle you're trying to work — if you can't feel your Triceps driving the movement, something is off.
Is the Close Grip Push-Up right for you?
Beginners to intermediate wanting bodyweight arm work.
How to Program the Close Grip Push-Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 60 seconds.
What are good alternatives to the Close Grip Push-Up?
Diamond Push-Up
Bench Dip
Tricep Pushdown
Other Variations
- Incline Close Grip Push-Up
- Decline Close Grip Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Close Grip Push-Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep core engaged.
- Control the descent.