The close-grip push-up is a variation that places greater emphasis on the triceps while still engaging the chest and shoulders. This compound movement helps develop arm strength and stability.
Step by step guide:
- Start in a plank position with hands closer than shoulder width
- Position hands about 6-8 inches apart
- Keep elbows tucked close to your body
- Lower your chest toward the ground
- Keep core tight and body in straight line
- Lower until chest nearly touches ground
- Push back up to starting position
- Keep movement controlled throughout
- Perform 10-15 repetitions for 3-4 sets
Tips
Keep your elbows close to your sides. Maintain a straight body line from head to heels. Focus on triceps engagement. Breathe steadily throughout the movement. Don’t let hips sag or rise.
Benefits
Targets triceps effectively. Builds pushing strength. Improves core stability. Enhances shoulder strength and stability. Great for developing functional upper body strength.
Prevention
Don’t flare elbows outward. Maintain proper plank position. Stop if experiencing wrist pain. Start on knees if needed. Warm up shoulders and wrists before attempting.
