Close Grip Push Up

Muscles Involved

The close grip push-up primarily targets the triceps brachii, making it an excellent exercise for developing upper arm strength. Unlike traditional push-ups that focus on the chest muscles, this variation places a greater emphasis on the triceps due to the narrower hand positioning. Additionally, the pectoralis major and the deltoid muscles also engage to a significant extent, providing support during the movement. Secondary muscles involved include the core, particularly the rectus abdominis and the obliques, which work to stabilize the body throughout the exercise.

Top Mistakes

• Incorrect hand placement: Positioning hands too far apart can shift focus away from the triceps.
• Lowering too quickly: Failing to control the descent can lead to improper form and increase injury risk.
• Not keeping the body straight: Allowing the hips to sag or rise can compromise the effectiveness of the exercise.
• Neglecting the core: Failing to engage the core can lead to poor stability and form degradation.

Execution Tips

• Proper hand positioning: Keep your hands directly under your shoulders, with your thumbs and index fingers forming a triangle shape.
• Maintain a straight line: Ensure that your body forms a straight line from head to heels. Your core should be engaged, and your hips should not sag or arch.
• Control your movement: Lower your body slowly and steadily, inhaling as you descend, and exhale as you push back up.
• Keep elbows close: As you lower your body, keep your elbows tucked tight to your sides to maximize tricep engagement.

Workouts

The close grip push-up can be effectively incorporated into various workout routines. A recommended approach could include 3–4 sets of 8–12 repetitions, allowing for adequate rest between sets. It can be paired with complementary exercises such as standard push-ups or tricep dips to further enhance upper body strength. For those seeking to elevate the intensity, consider utilizing a weighted vest or performing the exercise with your feet elevated. It can also be incorporated into circuit training for a full-body workout by alternating between exercises targeting different muscle groups.

Conclusion

The close grip push-up is a highly effective exercise for strengthening the triceps, enhancing overall arm development, and providing a solid core workout. Its versatility and effectiveness make it a valuable addition to any fitness regimen, whether you are looking to build muscle, improve endurance, or achieve a balanced upper body strength. By maintaining proper form and regularly integrating this exercise into your workout routine, you will enjoy significant gains in arm strength and stability.