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Açıklama
The Close Grip Push Up is a variation of the classic push-up where the hands are placed narrower than shoulder-width apart. By positioning the hands close together, this narrow grip places maximum load on the triceps compared to a standard push-up. It also activates the chest (especially the inner portion) and the anterior deltoids. Since it is a bodyweight exercise, it requires no equipment and can be performed anywhere. It is a highly effective compound movement for triceps development. When performed regularly, it provides significant improvements in triceps hypertrophy, back-of-arm strength, and overall pushing performance.
Adım Adım Talimatlar
- 1
Lie face down on the floor.
- 2
Place your hands on the floor at chest level, narrower than shoulder-width apart.
- 3
The distance between your hands should be approximately 20-30 cm.
- 4
Push your body off the floor, balancing on your toes.
- 5
Keep your body in a straight line from head to heels.
- 6
Engage your core muscles; do not let your lower back sag.
- 7
Lower yourself in a controlled manner, keeping your elbows tucked close to your body.
- 8
Descend until your chest is close to the floor.
- 9
Push back up by squeezing your triceps and chest muscles.
- 10
Your arms should reach full extension at the top position.
Önemli Noktalar
- ✓Hands must be positioned narrower than shoulder-width.
- ✓Elbows should stay tucked close to the body.
- ✓The body must form a straight line from head to heels.
- ✓The core must be kept engaged at all times.
- ✓A full range of motion should be used.
Yaygın Hatalar
- ✗Flaring the elbows out - turns it into a classic push-up, reducing triceps activation.
- ✗Sagging the hips - indicates insufficient core control.
- ✗Incomplete range of motion - prevents full muscle activation.
- ✗Dropping the neck forward - puts unnecessary strain on the neck.
- ✗Using a grip that is too narrow - places excessive strain on the wrists.
Nefes Kontrolü
Inhale as you lower your body, exhale as you push back up.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Individuals with acute wrist injuries should exercise caution.
- Individuals with acute shoulder injuries should exercise caution.
Güvenlik İpuçları
- Master the classic push-up first.
- Warm up your wrists.
- Stop the exercise when your form breaks down.
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Intensely targets the triceps with a compound movement.
- ✓Improves back-of-arm strength.
- ✓Activates the inner portion of the chest.
- ✓Requires no equipment.
- ✓Practical for home workouts.
- ✓Adds variety to classic push-ups.