Push up (close grip)
Push ups (close grip) are a highly effective upper body exercise that target the triceps, chest, and shoulders. By placing the hands closer together than in a standard push-up, this variation increases the activation of the triceps, making it an excellent choice for strengthening and toning these muscles. Additionally, the close grip enhances the chest and shoulder engagement, promoting upper body stability and endurance. Athletes can benefit from incorporating Close-Grip Push-Ups into their routine as it improves pushing power, muscular imbalances, and overall upper body strength.
| Primary muscle group: | Chest |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
14
Avg. reps/set
Rating
* Based on data from the Blaze community
Description
- 1Rest your knees, feet and hands on a gym mat.
- 2Extend your feet backward and straighten your whole body so that only your toes and your hands touch the ground. Your thumbs and index fingers should form a diamond shape.
- 3Keep your body straight and your elbows slightly tucked in. This is your starting position.
- 4Inhale as you lower your chest to the floor by bending your elbows.
- 5Then reverse the movement and go back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Hand Placement: Ensure your hands are positioned directly under your chest with your thumbs and index fingers forming a triangle. This placement targets your triceps more efficiently.
Elbow Position: Keep your elbows tucked close to your body throughout the movement. This will reduce shoulder strain and focus the effort on your triceps.
Core Engagement: Maintain a strong core to keep your body in a straight line from head to heels. Avoid sagging hips or an arched back to prevent strain and promote proper form.
Controlled Movement: Lower your body in a controlled manner until your chest nearly touches the floor. Avoid bouncing or rapid descent to reduce the risk of injury and ensure muscle engagement.
Breathing Technique: Inhale as you lower your body and exhale as you press back up to maintain proper oxygen flow and support muscle function.
Progressive Overload: To make the exercise more challenging over time, consider wearing a weight vest or elevating your feet to increase the resistance.
Warm-Up: Perform a proper warm-up targeting your chest, shoulders, and triceps to prepare your muscles and joints for the exercise.
Variation: To target different areas of your muscles, you can vary the hand positioning slightly or incorporate close-grip push-ups into a superset with other tricep or chest exercises.
Monitoring Form: Use a mirror or record yourself to check form. Proper form is crucial for maximizing results and preventing injury.
Muscle Focus: Consciously focus on engaging your triceps and chest during each rep. Mind-muscle connection can enhance effectiveness and muscle development.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
