Close Grip Push-Up

Bodyweight tricep builder — develops tricep strength, chest, and core stability using a narrow hand position

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Bodyweight (None Required)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Secondary

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Hands directly under shoulders, shoulder-width or slightly narrower
2. Hand position: Fingers pointing forward, index fingers and thumbs forming a triangle/diamond shape (optional)
3. Body alignment: Head to heels in straight line — neutral spine
4. Core: Brace abs hard, glutes engaged, no sagging hips
5. Shoulder blades: Retracted and depressed (down and together)
6. Feet: Together or hip-width apart for stability

Equipment Setup

Element	Position	Notes
Hands	Shoulder-width or narrower	Narrower = more tricep emphasis
Elbows	Tucked close to ribs	Not flared out to sides
Body line	Perfectly straight	Core engaged throughout

Setup Cue

"Make a straight line from head to heels — squeeze your glutes and brace your core like someone's about to punch you in the stomach"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent toward the floor

1. Take a breath and brace core
2. Bend elbows, keeping them close to ribs (not flared)
3. Lower chest toward hands
4. Elbows should brush your ribs as you descend
5. Lower until chest is 1-2 inches from floor (or hands)

Tempo: 2-3 seconds

Feel: Triceps loading, chest stretch, core stability engaged

⏸️ Bottom Position

What's happening: Chest near floor, maximum tricep stretch

1. Chest 1-2 inches from floor/hands
2. Elbows at ~90° angle, tight to body
3. Body still in straight line — no sagging
4. Shoulder blades still retracted
5. Brief pause (don't rest on floor)

Common error here: Hips sagging or piking up — maintain that plank position

⬆️ Pressing

What's happening: Driving back to starting position

1. Press through palms
2. Extend elbows forcefully
3. Keep elbows tucked close to ribs
4. Maintain rigid body line — move as one unit
5. Push until arms are fully extended

Tempo: 1-2 seconds (explosive but controlled)

Feel: Triceps and chest firing hard, core staying tight

🔝 Lockout

What's happening: Full elbow extension, reset position

1. Arms fully extended (don't hyperextend)
2. Shoulders packed (not shrugged)
3. Body still in perfect plank
4. Shoulder blades retracted
5. Reset breath for next rep

Key Cues

Primary Cues

• "Elbows to ribs" — keeps triceps engaged, protects shoulders
• "Move as one unit" — maintains rigid body line
• "Squeeze your armpits" — activates lats for stability

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-1-0	3s down, 1s pause, 1s up, no pause
Endurance	2-0-1-0	Higher reps, steady rhythm

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — primary mover in close grip position	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Pectoralis Major	Horizontal adduction — assists in pressing	██████░░░░ 60%
Anterior Deltoid	Shoulder flexion — assists pressing motion	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Maintain rigid plank position, anti-extension
Serratus Anterior	Protract and stabilize shoulder blades
Rotator Cuff	Stabilize shoulder joint
Glutes	Prevent hip sag, maintain alignment

Muscle Emphasis

More tricep focus: Hands closer together (diamond position), elbows tight to ribs More chest activation: Slightly wider hand position (still narrow), slower tempo Core emphasis: Add pause at bottom, focus on anti-extension

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Flaring elbows out	Elbows move away from body	Reduces tricep work, shoulder strain	Keep elbows tight to ribs
Sagging hips	Hips drop toward floor	No core engagement, lower back strain	Squeeze glutes, brace core
Piking hips up	Hips rise toward ceiling	Makes exercise easier, less effective	Lower hips into straight line
Incomplete ROM	Not lowering chest close to floor	Less muscle work, partial benefits	Lower to 1-2 inches from floor
Head position	Looking up or tucking chin	Neck strain, spine misalignment	Neutral neck, look at floor ahead

Most Common Error

Losing the plank position — if your hips sag or pike up, you're not getting the core stability benefits and you're putting strain on your lower back. Your body should move as one rigid unit from head to heels.

Self-Check Checklist

• Hands shoulder-width or narrower
• Elbows stay tight to ribs throughout
• Body in perfect straight line (no sag, no pike)
• Chest descends to 1-2 inches from floor
• Full elbow extension at top

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🔀 Variations

By Emphasis

Maximum Tricep Focus

Variation	Change	Why
Diamond Push-Up	Hands form diamond shape (thumbs and index fingers touching)	Maximum tricep activation
Hands-Elevated Close Grip	Hands on bench, feet on floor	Easier angle, more volume
Tempo Close Grip	4s eccentric	More time under tension for triceps

Progression/Regression

Variation	Change	Why
Incline Close Grip	Hands elevated on bench	Easier, less bodyweight resistance
Knee Close Grip	On knees instead of toes	Beginner regression
Decline Close Grip	Feet elevated	Harder, more weight on upper body
Weighted Close Grip	Vest or plate on back	Progressive overload

Stability Challenge

Variation	Change	Why
Ring Push-Up	Performed on gymnastics rings	Extreme stability demand
Single-Leg Close Grip	One leg raised	Anti-rotation core work
Deficit Push-Up	Hands on blocks for deeper ROM	Increased stretch and ROM

Hand Position Variations

Hand Position	Tricep Emphasis	Chest Emphasis	Difficulty
Diamond	Maximum	Low	Hardest
Shoulder-width	High	Moderate	Moderate
Just inside shoulder	Moderate	Higher	Easier

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallettes/Pushup Bars	Close Grip Bar Push-Up	Wrist-friendly, deeper ROM
Resistance Band	Banded Close Grip Push-Up	Variable resistance
Weight Vest	Weighted Close Grip Push-Up	Progressive overload
TRX/Rings	Suspension Close Grip Push-Up	Instability training

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	5-10	2-3 min	Bodyweight or weighted	1-2
Hypertrophy	3-4	8-15	90-120s	Bodyweight or weighted	1-3
Endurance	2-3	15-25+	60-90s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle of upper day	After heavy pressing, before isolation
Push/Pull/Legs	Middle of push day	Accessory to main pressing
Full-body	After main lifts	Bodyweight accessory work
Home workout	First or second exercise	Primary pushing movement

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets
Intermediate	2-3x/week	3-4 sets
Advanced	3-4x/week	4-5 sets (varied difficulty)

Progression Scheme

Progressive Overload for Bodyweight

Rep progression: Add 2-5 reps per session until you hit 20+ reps Difficulty progression: Incline → Standard → Decline → Weighted → Deficit Tempo manipulation: Add pauses, slow eccentrics for added challenge

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Incline Close Grip Push-Up	Can't do 5 reps on floor
Knee Close Grip Push-Up	Building base strength
Wall Tricep Push-Up	Complete beginner

Progressions (Harder)

Exercise	When Ready	Link
Decline Close Grip Push-Up	Can do 15+ standard reps
Weighted Close Grip Push-Up	Can do 20+ standard reps
Ring Push-Up	Ready for stability challenge
Close Grip Bench Press	Want to load heavy

Alternatives (Same Goal, Different Movement)

Weighted Alternatives

Alternative	Equipment	Benefit
Close Grip Bench Press	Barbell, bench	Heavy loading
JM Press	Barbell	Unique tricep stimulus
Dumbbell Floor Press	Dumbbells	Shoulder-friendly

Bodyweight Alternatives

Alternative	Focus	Key Difference
Bench Dip	Triceps	Different movement pattern
Standard Push-Up	Chest emphasis	Wider hand position
Pike Push-Up	Shoulders	Vertical pressing angle

Home-Friendly

Alternative	Equipment
Close Grip Push-Up	None
Resistance Band Tricep Extension	Band only
Bench Dip	Chair/bench

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Wrist pain	Hyperextension under load	Use parallettes/pushup bars, fist position
Elbow tendonitis	Strain during extension	Reduce ROM, incline variation
Shoulder impingement	Pain at bottom position	Reduce ROM, check elbow tuck
Lower back pain	Aggravated by poor plank	Regress to knees, focus on core engagement

Stop Immediately If

• Sharp pain in wrist, elbow, or shoulder
• Lower back pain (not muscle fatigue)
• Inability to maintain plank position
• Numbness or tingling in hands/arms

Safe Training Tips

Best Practice	Why
Warm up wrists	Prevent strain from hyperextension
Master standard push-up first	Build base strength and form
Keep elbows tucked	Protects shoulders, maximizes triceps
Maintain neutral spine	Prevents lower back issues
Scale difficulty appropriately	Better to do proper incline reps than sloppy floor reps

Form Breakdown Signals

Stop the set if:

1. Hips start sagging or piking
2. Elbows flare out from body
3. Incomplete ROM (not lowering enough)
4. Head position changes (looking up)
5. Shoulders shrug toward ears

Wrist Health

If you have wrist issues, use pushup handles, parallettes, or perform on fists instead of flat palms. The neutral wrist position significantly reduces strain.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🟡 Moderate
Shoulder	Horizontal adduction, flexion	Moderate flexion	🟡 Moderate
Wrist	Extension under load	~70-90° extension	🔴 High

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Wrist	70° extension	Can place palms flat with fingers forward	Use pushup bars or fist position
Shoulder	Full horizontal adduction	Can bring arms across chest	Reduce ROM or regress
Thoracic	Adequate extension	Can maintain neutral spine	Core/thoracic mobility work

Joint Health Note

Wrist position is critical — if you experience wrist pain, switch to pushup bars, parallettes, or perform on your fists. The narrow hand position places more load through the wrists than standard push-ups.

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❓ Common Questions

How close should my hands be?

Start with hands directly under shoulders (shoulder-width). For more tricep emphasis, move them slightly closer or use a diamond position (index fingers and thumbs touching). Don't force an extremely narrow position if it causes wrist or elbow discomfort.

Is this better than regular push-ups for triceps?

Yes — the close grip variation shifts significantly more emphasis to the triceps (85% activation vs ~60% in standard push-ups). Regular push-ups emphasize chest more, while close grip targets triceps.

My wrists hurt — what should I do?

Use pushup handles, parallettes, or do the exercise on your fists instead of flat palms. This creates a neutral wrist position. You can also try incline close grip push-ups to reduce the load on your wrists.

Should I go all the way down?

Yes — lower your chest to 1-2 inches from the floor (or until your elbows reach ~90° angle). Full range of motion maximizes muscle activation. If you can't reach this depth with good form, regress to an easier variation.

How do I make this harder?

Progression options:

1. Elevate feet (decline push-up)
2. Add weight (vest or plate on back)
3. Use deficit (hands on blocks for deeper ROM)
4. Slow the tempo (4s eccentric)
5. Try ring push-ups for instability

How many reps should I do?

Depends on your goal:

• Strength: 5-10 reps (use harder variation if needed)
• Hypertrophy: 8-15 reps
• Endurance: 15-25+ reps

If you can do more than 20 reps easily, progress to a harder variation.

Can I do these every day?

You can, but it's not optimal for strength/hypertrophy. Give yourself at least 48 hours between sessions for muscle recovery. Daily practice works for skill development at submaximal effort, but not for pushing to failure.

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📚 Sources

Biomechanics & Muscle Activation:

• Cogley et al. (2005). Comparison of Muscle Activation During Push-Up Variations — Tier A
• Ebben et al. (2011). EMG Analysis of Traditional and Suspension Push-Ups — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Overcoming Gravity by Steven Low — Tier B
• Convict Conditioning by Paul Wade — Tier C
• NSCA Essentials of Strength Training and Conditioning — Tier A

Technique:

• Calisthenicmovement.com — Tier C
• GMB Fitness — Tier C
• Al Kavadlo, Progressive Calisthenics — Tier C

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For Mo

When to recommend this exercise:

• User wants bodyweight tricep exercise
• User has no equipment (home training)
• User wants to build tricep strength and endurance
• User is looking for push-up progression to emphasize triceps

Who should NOT do this exercise:

• Severe wrist pain → Suggest pushup bars or fist position; or bench dip
• Acute elbow injury → Suggest cable kickback or wait until healed
• Shoulder impingement → Check form first (elbows tucked?), otherwise suggest cable work
• Cannot maintain plank → Regress to incline or knee variation first

Key coaching cues to emphasize:

1. "Elbows tight to your ribs — brush them as you go down"
2. "Move as one solid piece — head to heels"
3. "Squeeze your glutes to keep your hips from sagging"

Common issues to watch for in user feedback:

• "My wrists hurt" → Suggest pushup bars, parallettes, or fist position
• "I can only do a few reps" → Regress to incline variation (hands on bench)
• "I don't feel my triceps" → Check elbow position; should be tucked, not flared
• "My lower back hurts" → Losing plank position; cue core engagement or regress to knees
• "Too easy" → Progress to decline, weighted, or deficit variation

Programming guidance:

• Pair with: Horizontal pull (rows), vertical press, isolation tricep work
• Avoid same day as: Can be done with other pushing if volume is managed
• Typical frequency: 2-3x per week, 3-4 sets of 8-15 reps
• Placement: Middle of push workout or as accessory after main compound lifts

Progression signals:

• Ready to progress when: Can complete 15-20 reps with perfect form
• Progress by: Elevate feet (decline), add weight vest, increase ROM (deficit), or move to barbell work
• Regress if: Cannot complete 5 reps with good form, wrist/elbow pain, cannot maintain plank

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Last updated: December 2024