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How To: Close Grip Push-Up

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.

Movement: Isolation

Targets: Triceps

Required: N/A

Optional: N/A

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

Any Questions Regarding The Close Grip Push-Up? Ask Below!

Scott J.
Scott J.https://ignorelimits.com
I’m SJ. I’m a fitness enthusiast and published author. I transformed my body from a skinny fat 135lbs with 18% body fat to a solid 192lbs at 8% body fat. I became qualified in a field I was passionate about. I founded several online businesses that allow me to pursue ideas and projects in my life that I am passionate about without having to constantly worry about money. I published several eBooks explaining the training and dieting techniques I used to achieve the body I have today. I learnt a plethora of new information on dieting and fitness by reading and applying what I read, to find out what does work and what doesn’t work, because as I’m sure you’ve noticed the health and fitness industry is full of non-sense claims and BS. I found out what was true and what worked for me and applied that knowledge. And you bet I had fun during the whole process.

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