.gif)
Description
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.
Step-by-Step Instructions
- 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.
Key Points
- ✓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.
Common Mistakes
- ✗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.
Breathing
Inhale as you lower your body, exhale as you push back up.
Muscle Activation
Safety
Precautions
- Individuals with acute wrist injuries should exercise caution.
- Individuals with acute shoulder injuries should exercise caution.
Safety Tips
- Master the classic push-up first.
- Warm up your wrists.
- Stop the exercise when your form breaks down.
Frequently Asked Questions
Which muscles does Close Grip Push Up work?
Close Grip Push Up primarily works these muscles: Triceps, Göğüs. It also engages: Ön Omuz, Core kasları.
Is Close Grip Push Up suitable for beginners?
Close Grip Push Up is a Intermediate level exercise. Learning difficulty: Easy.
Can Close Grip Push Up be done at home?
Yes, Close Grip Push Up can easily be done at home.
What are common mistakes when doing Close Grip Push Up?
One of the most common mistakes: Flaring the elbows out - turns it into a classic push-up, reducing triceps activation.
How many sets and reps for Close Grip Push Up?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓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.