Close Grip Pushup

Muscles Involved

The close grip pushup is a strength-building exercise that primarily targets the triceps brachii, making it an excellent choice for those looking to develop arm strength and definition. Additionally, this exercise engages the pectoralis major, particularly the inner chest, enhancing muscle tone in the upper body. The anterior deltoids are also activated, contributing to shoulder stability and strength. Secondary muscles involved include the serratus anterior and the core muscles, which work to maintain stability and body alignment throughout the movement.

Top Mistakes

• Improper hand placement: Placing hands too far apart can reduce the effectiveness of the exercise.
• Arching the back: An arched or sagging back compromises form and can lead to injury.
• Inconsistent depth: Not lowering your body fully can prevent maximum engagement of the working muscles.
• Holding breath: Forgetting to breathe can affect performance and lead to fatigue.

Execution Tips

• Hand Position: Keep your hands about shoulder-width apart or closer, directly beneath your shoulders to maximize tricep activation.
• Body Alignment: Keep your body in a straight line from head to heels. Engage your core and glutes to maintain stability.
• Controlled Movement: Lower yourself slowly until your chest nearly touches the ground, then push back up to the starting position in a controlled manner.
• Breathing: Inhale as you lower your body and exhale as you push up, to maintain a natural breathing rhythm.

Workouts

The close grip pushup can be effectively integrated into a workout routine by incorporating it into a superset or circuit training format. Aim for 3 to 4 sets of 8 to 12 repetitions, depending on your current strength level. To enhance its effectiveness, you can pair it with complementary exercises such as pull-ups or dumbbell bicep curls to balance upper body training. A rest period of 30 to 60 seconds between sets will help maintain intensity and encourage muscle growth.

Conclusion

The close grip pushup is an outstanding exercise for targeting the triceps and enhancing upper body strength. Its versatility means it can be performed anywhere, requiring no equipment, making it ideal for home workouts. Regularly incorporating close grip pushups into your routine can lead to improved muscle definition, better functional strength, and enhanced athletic performance.