Close Grip Push-Up
Primary
Triceps
Secondary
Chest, Front Shoulders, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
Close Grip Push-Up
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Close grip push-ups shift the emphasis from your chest to your triceps by bringing your hands closer together. The narrow hand position forces your elbows to tuck close to your body, increasing tricep demand. This bodyweight exercise requires no equipment and builds real pushing strength.
When to use it
Use for bodyweight tricep training.
Who it's for
Beginners to intermediate wanting bodyweight arm work.
Position your hands under your chest, roughly shoulder-width apart or slightly narrower. Keep your elbows close to your body as you lower—they should graze your sides, not flare outward. Maintain a rigid plank from head to heels throughout.
Muscles worked: Close Grip Push-Up
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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.
When to Use the Close Grip Push-Up
Use close grip push-ups for bodyweight tricep training at home, during travel, or as a warm-up before heavier pressing. They serve as a progression toward diamond push-ups and work well in high-rep finisher sets (15-20+ reps).
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
Frequently Asked Questions About the Close Grip Push-Up
The Close Grip Push-Up primarily targets the Triceps, making it an effective exercise for triceps development. Secondary muscles worked during the Close Grip Push-Up include Chest, Anterior deltoid, providing additional training stimulus. Stabilizer muscles engaged include Core, Serratus anterior.
Yes, the Close Grip Push-Up is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Beginners to intermediate wanting bodyweight arm work. Start with lighter weights to master proper form before progressing.
For the Close Grip Push-Up, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 60 seconds. For strength, use 8-10 reps. For muscle growth, perform 12-20 reps. For endurance, complete 20-30 reps.
Yes, the Close Grip Push-Up can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting triceps.
Good alternatives to the Close Grip Push-Up include: Diamond Push-Up, Bench Dip, Tricep Pushdown. These exercises target similar muscle groups as the Close Grip Push-Up and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep core engaged.
- Control the descent.