Close Grip Push-Up
The close grip push-up is an excellent bodyweight based exercise for targetting the triceps.
Stuck without any gym equipment? Struggling to work your way up to the triceps dip?
The close grip push-up is your answer.
Close Grip Push-Up Form
Position your hands on the floor, slightly inside shoulder width.
Straighten your arms while ensuring they remain perpendicular to your body, walk your feet backward.
Lower your chest down to the floor by flexing and bending your arms.
Once your chest has touched the bench or box proceed to drive your body back up until your arms are fully extended, contracting the triceps.
Repeat for the desired number of repetitions.
Close Grip Push-Up Variations
One Arm Push-Up
This is an advanced push-up variation that requires immense chest, core and triceps strength to pull off.
With one arm behind your back proceed to lower your chest as you would a normal push-up before driving back up until your arm is fully extended.
Weighted Decline Push-Up
Consider adding additional resistance to your push-up, opt to add a 45lb plate on your back with the assistance of a spotter for the duration of your set.
Common Close Grip Push-Up Mistakes
Bouncing Your Chest Off The Floor
Your chest should be lowered to the ground in a slow and controlled manner, if you’re bouncing your chest or falling onto the floor you’re going to be taking tension off your chest.
Flaring Your Elbows Out
Elbows flared out to the sides decreases chest engagement while simultaneously increases your risk of shoulder injuries.
Utilizing A Miniscule Range Of Motion
To work the chest in its entirety we must perform the full range of motion! From arms fully extended until your chest is almost touching the ground.
Similar & Substitute Exercises
- Kettlebell Push-Up
- Decline Push-Up
- Close Grip Bench Press