Close-Grip Push-up
The close-grip push-up is a challenging variation of the traditional push-up, with hands placed closer than shoulder-width apart. This exercise intensely targets the triceps and inner chest, making it ideal for those seeking greater definition and strength in these muscles. It's an excellent progression for intermediate and advanced users who have mastered the standard push-up.
Key Benefits
- Significantly increases triceps activation, promoting greater strength and volume.
- Emphasizes the inner chest, contributing to more complete muscle definition.
- Develops greater core and shoulder stability due to the hand position.
- Excellent progression for those seeking a greater challenge after mastering the traditional push-up.
Instructions
- Place your hands on the ground, positioning them slightly beyond the line of your shoulders
- Keep your body fully extended
- Perform the movement by bending your elbows close to your torso until your chest approaches the floor
Tips
- Avoid misaligning your hips in relation to your torso
- Keep your abdomen and glutes engaged
- Avoid using momentum or making abrupt movements
Restrictions
Individuals with wrist, elbow, or shoulder pain should avoid this variation, as the hand placement can increase stress on these joints. Beginners should first master the standard push-up or knee-supported push-up before attempting the close-grip version. If you feel discomfort, revert to a wider grip or an easier variation.
Common Mistakes to Avoid
- Flaring the elbows out to the sides instead of keeping them tucked close to the body.
- Letting the hips sag or pike up too much, losing body alignment.
- Not descending low enough, limiting the range of motion and muscle activation.
Frequently Asked Questions
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What muscles do close-grip push-ups work?
They primarily work the triceps and inner chest, with the core stabilizing the body.
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What is the difference between a regular push-up and a close-grip push-up?
The close-grip push-up has hands closer together, focusing more on the triceps and inner chest, while the regular push-up distributes focus among the chest, shoulders, and triceps.
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How can I make close-grip push-ups easier?
Start with your hands slightly closer than shoulder-width apart and progress by decreasing the distance. You can also perform close-grip push-ups with your knees on the floor.
