Close-Grip Push-Up

oec:close-grip-push-up

A push-up variation with hands placed inside shoulder width, shifting muscular demand toward the triceps and anterior deltoids.

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Also called: Close-Grip Press-Up, Narrow-Grip Push-Up, Narrow-Grip Press-Up, Close-grip Press-ups, Triceps push up

How to do it

Assume a high plank position on the floor with your body forming a straight line from head to heels.
Place your hands directly beneath your shoulders or slightly closer, thumbs a few inches apart.
Brace your core, squeeze your glutes, and tuck your toes securely into the ground.

Lower your body under control by bending your elbows, keeping them tracking close along the sides of your ribcage.
Descend until your chest is just above the floor or lightly touches your hands.
Press through your palms and extend your elbows forcefully to return to the starting plank position.
Lock out your arms at the top without allowing your hips to sag.

Inhale as you lower your body toward the floor, and exhale as you press back up to the lockout.

Flaring elbows excessively wide: Keep elbows tucked tightly to the torso to maintain mechanical focus on the triceps and protect the shoulders.
Sagging lumbar spine or elevated hips: Actively brace your abdominals and squeeze your glutes to maintain a neutral spine from heels to head.
Cutting the depth short: Lower until your chest touches or comes within an inch of your hands for full range of motion.

Do not over-turn the wrists inwards if it causes discomfort; keep fingers pointing mostly forward or slightly out.

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