Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders
Target Muscle Group

Triceps

Triceps Muscle Anatomy Diagram

Close Grip Push Up Instructions

  1. The close grip push up is a variation of the push up that focuses on hitting the triceps. Set up by placing your palms on the floor with your thumbs touching on another.
  2. Extend your legs back so that only your toes are touching the floor and your body is straight.
  3. Bend slightly at the elbows to keep tension in your triceps.
  4. Keeping your body straight, slowly lower yourself as far as possible without hitting the floor.
  5. Pause, and then push back up to the starting position without locking your elbows out.
  6. Repeat for desired reps.

Exercise Tips:

  1. Keep your elbows tucked in at your side throughout the set.
  2. Don't lock your elbows out. This takes the tension off the triceps and makes the exercise less effective.
  3. The close grip push up is a good finishing exercise or a second exercise in a superset.
6 Comments
Armando
Posted on: Wed, 07/25/2018 - 09:44

Hello I like a lot your routines so right now I’m following Killmonger routine but I’m 177 lb, not strength. I’m doing 8 push up and 8 push up every repetition. Can I do another excercise or can I stay doing 8 push up x 3 reps?

Charlie Cardillo
Posted on: Tue, 11/18/2014 - 16:26

I want to do at Fitness workout gym

AGBOLABORI Duns...
Posted on: Thu, 11/14/2013 - 01:40

How many reps of pushups must I do to get effects

Joe
Posted on: Wed, 08/08/2012 - 07:18

if you're struggling to do a normal pushup rest on your knees instead of your toes. If this is too easy do a standard pushup but with your body on an incline (eg. use a chair or barbell where you place your hands). once you have these mastered you can move on to the standard pushup and then the more difficult variations.

tim
Posted on: Wed, 08/01/2012 - 13:19

What if its hard for me to do a pushup,,what shouldi Do.

Frank Spencer
Posted on: Sat, 08/04/2012 - 02:42

Eat more

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