Close grip push ups
Close grip push ups bring the hands close together during push ups which shifts emphasis from chest to triceps. The bodyweight variation provides effective tricep training anywhere without equipment. Knowing how to perform them properly maximises both tricep stimulus and safety. Here is the practical guide.
What close grip push ups train
Close grip push ups emphasise triceps with supporting chest and shoulder work. The hand position changes the leverage.
Primary mover
The triceps brachii does substantially more work than during standard push ups. The narrow hand position increases tricep demand throughout the movement, particularly during the press up phase.
Supporting muscles
The chest still works but with reduced emphasis compared to standard push ups. Shoulders contribute throughout. Core muscles maintain the plank position. The compound nature trains multiple muscles with tricep emphasis.
Diamond push ups distinction
Diamond push ups have hands touching forming a diamond shape with thumbs and index fingers. Close grip push ups have hands close but not necessarily touching. Diamond push ups are more extreme. Both work but diamond push ups can stress wrists more.
Setup and execution
Close grip push up technique looks simple but several details affect both safety and tricep recruitment.
Starting position
Plank position with hands close together. Hands approximately shoulder width or slightly narrower. Wrists directly under shoulders or slightly behind. Body in straight line from head to heels. Core engaged. Position should feel stable before starting.
The descent
Lower yourself by bending the elbows. Keep elbows close to the body rather than flaring out. Chest comes close to or touches the floor. The descent should take 2 to 3 seconds. Maintain plank position throughout.
The press up
Press back to starting position by extending the elbows. Focus on triceps doing the work. Maintain rigid plank. Do not let hips sag or back arch. Full elbow lockout at the top completes the rep.
Common mistakes
Elbows flaring outward turning movement into wider push up. Hips sagging breaking plank position. Insufficient depth. Hand position too narrow stressing wrists. Most issues affect tricep recruitment or wrist comfort.
Making it harder
Several variations adjust close grip push up difficulty for different training levels.
Knee push ups initially
Beginners can perform close grip push ups from knees. The reduced loading lets you learn proper technique. Progress to full position once 12 to 15 reps are achievable. The knee variation is a legitimate progression rather than just easier.
Feet elevated
Placing feet on a bench or box increases the bodyweight loading. The harder variation challenges intermediate trainees. Most trainees benefit once standard close grip push ups become easy. The progression naturally follows.
Weighted close grip push ups
Wearing a weight vest or having someone place a weight plate on your back adds loading. The progression suits advanced trainees. The added weight challenges triceps further without changing the bodyweight movement pattern.
Single arm progression
Advanced trainees can work toward single arm close grip push ups. The progression requires substantial strength and balance. Most trainees benefit from weighted bilateral work before attempting single arm variants.
Close grip push ups sit within the Tricep Exercises hub alongside other bodyweight movements and push up variations. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For more extreme version, our Diamond Push Ups covers hands together version. Decline Close Grip Push Ups covers the elevated feet variation. And Best Tricep Exercises for Beginners covers where to start.
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Bodyweight Skullcrushers Using A Bench
Decline Close Grip Push Ups