Decline close grip push ups
Decline close grip push ups combine the tricep emphasis of close grip work with the increased loading of elevated feet. The variation provides progression beyond standard close grip push ups without needing weights. The exercise suits home training and intermediate trainees building bodyweight strength. Here is how to use them.
What decline close grip push ups train
Decline close grip push ups emphasise triceps with increased loading from the elevated foot position.
Primary mover
The triceps brachii does substantial work throughout. The close grip emphasis combined with increased loading produces strong tricep stimulus. All three tricep heads engage with the lateral and medial heads particularly active.
Increased loading
Elevating the feet shifts more bodyweight onto the arms. The harder loading creates greater tricep demand than standard close grip push ups. The progression suits trainees who have outgrown standard variations.
Supporting muscles
Shoulders work harder than in standard push ups due to the angle. Chest still contributes. Core stabilises the body. The increased shoulder demand may limit the exercise for trainees with shoulder issues.
Setup and execution
Decline close grip push up technique requires attention to body position and hand placement.
Starting position
Place feet on a bench or elevated surface. Hands on the floor shoulder width apart or slightly narrower. Body in straight line from head to heels with slight forward angle. Core engaged. Hands directly under shoulders or slightly forward.
The descent
Lower the body by bending elbows. Keep elbows close to body rather than flaring out. Chest comes close to or touches the floor. Maintain straight body position throughout. Controlled descent over 2 to 3 seconds.
The press up
Press back to starting position by extending elbows. Focus on triceps doing the work. Maintain rigid plank position. Full elbow lockout at the top. The press should feel like the triceps are the prime mover.
Common mistakes
Elbows flaring outward. Hips sagging breaking plank position. Insufficient depth. Feet too high creating excessive shoulder demand. Hand position too narrow stressing wrists. Most issues come from poor body position or excessive elevation.
How to use decline close grip push ups
Decline close grip push ups fit specific programming purposes within bodyweight tricep training.
Progression from standard
Use as the next step after standard close grip push ups become easy. The increased loading provides continued progression. The transition typically happens when 15 to 20 standard reps become straightforward.
Sets and reps
8 to 15 reps per set work well. 3 to 4 working sets typically appropriate. The harder loading limits rep range compared to standard close grip push ups. Quality over quantity throughout.
Elevation height
Start with modest elevation (knee height). Increase as strength allows. Higher elevation increases loading but also shoulder demand. Find the angle that allows quality tricep work without excessive shoulder stress.
When to add weight
When 15 reps with bench elevation become easy, consider adding a weight vest or weight plate on the back. The added load further progresses the exercise without changing the basic pattern. Most experienced bodyweight trainees use some form of added resistance.
Decline close grip push ups sit within the Tricep Exercises hub alongside other bodyweight progressions and tricep movements. 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 standard version, our Close Grip Push Ups covers the starting variation. Diamond Push Ups covers the hands together version. And Best Tricep Exercises for Mass covers programming for size.
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