Primary
Triceps
Secondary
Chest, Front Shoulders, Core
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Close Grip Push-Up could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Get in push-up position with hands close together.
Hands should be under chest, shoulder-width or closer.
Keep body straight from head to heels.
Lower chest between hands, elbows close to body.
Push back up by extending elbows.
Squeeze triceps at the top.
Easier than diamond push-ups.
Good progression toward diamond push-ups.
Keep core engaged for optimal results.
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).
Letting hips sag for optimal results.
Losing hip position during the Close Grip Push-Up changes the loading pattern and can reduce the intended work for your Triceps. Keep your hips aligned with the setup cues and move only through the range you can control.
Flaring elbows wide.
Letting your elbows drift away from the intended path during the Close Grip Push-Up can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
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.
Beginners to intermediate wanting bodyweight arm work.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps. Rest 60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Close Grip Push-Up could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Close Grip Push-Up as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Close Grip Push-Up. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Close Grip Push-Up is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.