Close-grip Push-up
- Target muscle
- Triceps Brachii
- Synergist muscles
- Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipment
- Body weight
- Body part
- Upper Arms
- Type
- Strength
The close-grip push-up is a bodyweight pushing exercise that primarily targets the triceps brachii, with strong assistance from the front shoulders (anterior deltoid) and both heads of the chest (pectoralis major). By narrowing your hand placement, it shifts more load onto the triceps than a standard push-up, making it a simple way to build pressing strength with no equipment.
How to do the Close-grip Push-up
- 1Start in a high plank with your hands placed close together under your chest, roughly shoulder-width or narrower, fingers pointing forward.
- 2Set your feet hip-width apart and brace your core so your body forms a straight line from head to heels.
- 3Pull your shoulder blades down and pin your elbows close to your sides rather than letting them flare out.
- 4Lower your chest toward your hands under control, keeping your elbows tracking back along your ribs.
- 5Stop when your chest is just above your hands, maintaining a rigid torso without letting your hips sag.
- 6Press back up by extending your elbows, driving through your palms until your arms are fully straight.
- 7Lock out at the top without shrugging your shoulders, then repeat for your target reps.
Form tips
- Keep your elbows tucked close to your torso throughout the rep to maximize triceps involvement and protect your shoulders.
- Squeeze your glutes and brace your abs so your hips stay level and your body moves as one rigid unit.
- Position your hands directly under your chest, not out in front of your shoulders, to keep the load on the triceps.
- If full reps are too hard, drop to your knees or elevate your hands on a bench to reduce the resistance while keeping form.
Common mistakes
- Flaring the elbows out to the sides, which shifts work off the triceps and stresses the shoulder joint.
- Letting the hips sag or pike up, which breaks the straight-line position and removes tension from the target muscles.
- Cutting the range short by not lowering the chest close to the hands, which reduces the effective work per rep.
- Placing the hands too far forward of the chest, which strains the wrists and shifts load away from the triceps.
Frequently asked questions
What muscles does the close-grip push-up work?
It primarily works the triceps brachii, with the anterior deltoids and both the clavicular and sternal heads of the pectoralis major assisting as synergists.
How is the close-grip push-up different from a regular push-up?
The close-grip version uses a narrower hand placement and keeps the elbows tucked, which shifts more of the load from the chest onto the triceps. A standard push-up uses wider hands and emphasizes the chest more.
Is the close-grip push-up good for beginners?
Yes, but it is harder than a standard push-up because the triceps take more of the load. Beginners can scale it by doing it on their knees or with their hands elevated on a bench, then progress to full reps.
How many sets and reps should I do?
Three to four sets of 8 to 15 reps works well for most lifters. If you can easily exceed 15 clean reps, slow the tempo, elevate your feet, or add reps to keep building triceps strength.
