Close-grip pushups with hands together is a triceps-focused variation of the standard push-up that places maximum emphasis on triceps development while still engaging chest and shoulders. The extremely narrow hand placement makes this a more challenging variation.
Step by step guide:
- Start in a plank position with hands touching or nearly touching
- Form a diamond or triangle shape with your thumbs and index fingers
- Position hands directly under your chest
- Keep elbows pinned tightly to your sides
- Lower your body until chest nearly touches hands
- Maintain rigid body alignment throughout
- Push back up focusing on triceps engagement
- Keep core braced and back straight
- Perform 8-12 repetitions for 3-4 sets
Tips
Keep hands close together or touching throughout. Focus on triceps contraction. Maintain strict form without elbow flare. Move slowly and with control. Keep body rigid from head to heels.
Benefits
Maximally targets triceps development. Improves pushing strength. Enhances triceps definition. Develops shoulder stability. Strengthens core and improves overall upper body control.
Prevention
Start with wider hand placement if needed. Avoid if experiencing wrist pain. Keep elbows close to body to prevent strain. Begin on knees if standard version is too difficult. Ensure proper shoulder warm-up.
