The close-grip push-up is a compound bodyweight exercise best used for building muscle and strength in the tricep and chest muscles. It’s a great movement for when you don’t have access to gym equipment, or even in combination with your weight training exercises.
Now, many beginners do not have sufficient strength to do a full push-up so you can effectively do the close-grip push-up while on your knees. But there are also several variations to increase the intensity and resistance as well. So, this exercise has many benefits and can serve you well in place of gym equipment.
In This Exercise:
- Target Muscle Groups: Triceps Brachii, Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: N/A
- Difficulty: Intermediate
- Get into a push-up position on your hands and feet. Arms should be tucked into your sides.
- Then, lower your body down by bending your arms until your chest is a few inches from the floor. Keep your back straight. Do not arch or round back. Inhale during this portion of the exercise.
- Now, push your body back up using your triceps and exhale.
- Repeat for the desired number of reps.
Variations & Tips:
- Check the videos below for push-up variations.
- You can do the close-grip push-up on your knees.
- Keep your elbows tucked in during the push-up.
- Keep your back straight and not arched or rounded.
- The close-grip push-up works the triceps and chest.