Strength Training
Close-Grip Push-Up
The close-grip push-up uses a narrower hand position to emphasize your triceps while training your chest and keeping your core engaged.
- Intermediate
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Kneel with your palms on the floor slightly narrower than shoulder width.
- Extend your legs into a high plank with your shoulders over your hands.
- Lower your chest toward the floor with your elbows close to your sides.
- Press your body up as one unit until your arms are straight.
Form cues
- Spread your fingers for a stable base.
- Look at the floor beneath you.
- Exhale as you push up.
Common mistakes
- Hips saggingTighten your abs and glutes to keep your shoulders, hips, and heels aligned.
- Reaching down with your chinKeep your neck in line with your torso rather than leading the descent with your head.
- Dropping through the descentTake about two seconds to lower yourself instead of relying on a bounce at the bottom.
Safety
An excessively narrow hand position or forcing depth can irritate your wrists, elbows, or shoulders. Fatigue can also cause you to collapse onto the floor.
- Leave space between your hands; your fingers do not need to touch.
- Use only a pain-free lowering range.
- End the set before you lose control of the descent.
Use an incline version if floor repetitions are too demanding, and seek advice from a physiotherapist if you have persistent wrist, elbow, or shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- floor
Sets and reps
- Sets
- 2–3
- Target
- 6–12 reps
- Rest
- 1 min 30 sec
Choose a version that leaves you able to complete about two more controlled repetitions at the end of each set.