Close-Grip Push-Up: Exercise Overview
The close-grip push-up is a bodyweight variation of the traditional push-up, designed to target the triceps brachii while also engaging the chest and shoulders. By positioning the hands closer together, this exercise shifts the focus to the triceps, making it an excellent choice for building arm strength and definition without equipment. This movement is ideal for enhancing upper-body pressing power and can serve as a finisher, a superset component, or a primary exercise in tricep-focused workouts, upper-body sessions, or full-body routines. Its accessibility makes it suitable for home or gym settings, supporting both aesthetic and functional strength goals (Kohler et al., 2010).
How to Perform the Close-Grip Push-Up
- Assume a high plank position on the floor, placing your hands close together so your thumbs are touching or nearly touching.
- Extend your legs back, balancing on your toes, and align your body in a straight line from head to heels.
- Slightly bend your elbows to engage your triceps, keeping your core and glutes activated for stability—this is your starting position.
- Lower your body toward the floor by bending your elbows, keeping them tucked close to your sides, until your chest is just above the ground.
- Pause briefly at the bottom, then push through your palms to return to the starting position, stopping short of fully locking out your elbows.
- Repeat for the desired number of repetitions.
Modification: Perform the exercise on your knees to reduce intensity while maintaining proper form.
Tips for Optimal Performance
- Keep Elbows Tucked: Ensure your elbows stay close to your body to maximize triceps engagement and minimize shoulder strain (Schoenfeld, 2016).
- Maintain Constant Tension: Avoid locking out your elbows at the top to keep the triceps under tension, enhancing muscle activation (Kohler et al., 2010).
- Control the Movement: Lower and raise your body slowly to increase time under tension and prevent momentum, which improves effectiveness and reduces injury risk (McGill, 2010).
- Engage Your Core: Brace your abdominal muscles to maintain a straight body line, preventing your hips from sagging or piking.
- Breathe Properly: Exhale as you push up and inhale as you lower to support controlled movement and muscle oxygenation.
- Use as a Finisher or Superset: Incorporate close-grip push-ups as a high-rep finisher or pair with another exercise (e.g., bicep curls) in a superset for a balanced arm workout.
