Incline Close-Grip Push-Up
- Zielmuskel
- Triceps Brachii
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Körperregion
- Shoulders
- Typ
- Strength
The incline close-grip push-up is a bodyweight strength exercise that targets the triceps brachii by elevating the hands on a bench or box and placing them close together. The anterior deltoid, clavicular head of the pectoralis major, and sternal head of the pectoralis major assist the movement. It builds triceps strength and upper-chest activation with minimal equipment, and lowering the bench progressively scales the difficulty.
Incline Close-Grip Push-Up: So führst du sie aus
- 1Stand facing a sturdy bench, box, or step at roughly knee-to-hip height. Place your hands on the edge close together — well inside shoulder-width, with your thumbs a few inches apart and fingers pointing forward.
- 2Walk your feet back until your body forms a straight line from head to heels, shifting your weight onto your hands.
- 3Brace your core, squeeze your glutes, and keep your head neutral — eyes looking just past the edge of the bench.
- 4Bend your elbows and lower your chest toward the bench, keeping your elbows close to your sides and pointed back rather than out.
- 5Continue lowering until your chest nearly touches the surface and your upper arms are roughly parallel to the floor.
- 6Press through your palms to extend your elbows and push your body back to the starting position, fully locking out your arms at the top.
- 7Maintain a rigid plank throughout — do not let your hips sag or pike up.
- 8Complete the target reps, then step or walk your feet back toward the bench to stand.
Technik-Tipps
- Keep your elbows tracking straight back along your torso — they should graze your ribs on the way down to maximise triceps recruitment.
- Actively push the bench away at the top of each rep rather than just straightening your arms; this extra squeeze increases triceps tension.
- The higher the surface, the easier the exercise — use a higher bench when learning and lower it progressively to increase difficulty as you get stronger.
- Squeeze your core and glutes together before each rep so your hips cannot sag, keeping the load on your upper body rather than your lower back.
- Exhale as you press up and inhale as you lower down to maintain intra-abdominal pressure and a steady tempo.
Häufige Fehler
- Flaring the elbows out wide, which shifts stress away from the triceps and onto the shoulder joint, reducing effectiveness and risking impingement.
- Allowing the hips to sag toward the floor, which compresses the lumbar spine and removes tension from the working muscles.
- Placing the hands too far forward on the bench surface, which destabilises the wrist joint and can cause wrist pain under load.
- Using a partial range of motion by not lowering the chest to the bench, which limits triceps stretch and reduces overall training stimulus.
- Rushing through reps with momentum instead of controlling the descent, which diminishes time under tension and increases injury risk.
Häufig gestellte Fragen
What muscles does the incline close-grip push-up work?
The primary target is the triceps brachii. The anterior deltoid, clavicular head of the pectoralis major, and sternal head of the pectoralis major act as synergists, assisting with elbow extension and shoulder flexion throughout the movement.
How is the incline close-grip push-up different from a regular push-up?
Elevating the hands on an incline reduces the percentage of bodyweight you press, making it more accessible than a flat push-up. The close grip shifts emphasis from the chest to the triceps, making this variation more triceps-focused than a standard wide-grip push-up.
What height should I set the bench or surface?
Start with a surface between knee and hip height. A higher surface makes the movement easier; lowering it progressively increases the load. Choose a height that lets you complete reps with full range of motion and a straight body line.
Can the incline close-grip push-up replace triceps dips or pushdowns?
It is a solid bodyweight alternative that trains the triceps through a pressing pattern, but it does not fully replicate the isolated loading of cable pushdowns or the full elbow-extension range of dips. It works well as a complement or a regression for those building toward those movements.
How many reps and sets should I do?
For strength, aim for 3–4 sets of 6–10 reps with controlled tempo. For muscular endurance or as a warm-up, 2–3 sets of 12–20 reps at a lighter incline works well. Adjust the surface height to keep the rep range challenging but achievable with good form.
