How to do the Close Grip Push Up
TricepsBodyweightIntermediate
The close grip push up is one of the most effective bodyweight tools for building dense, powerful triceps without a single piece of equipment. Master this movement and you will develop pressing strength that transfers directly to every upper body lift you perform.
Add this to my personalized plan →Muscles worked
Primary
Triceps
Secondary
Front deltsChest
Step-by-step
- Place your hands directly under your shoulders or slightly narrower, fingers pointing forward
- Brace your core, squeeze your glutes, and maintain a rigid plank position throughout the rep
- Lower your chest to the floor by bending your elbows straight back, keeping them tight against your ribcage
- Press explosively back to full lockout, fully extending the elbows to maximally contract the triceps
Common mistakes
- Flaring the elbows out wide, which shifts load off the triceps and onto the chest, so consciously pin your elbows close to your torso on every rep
- Placing the hands too close together in a diamond shape, which strains the wrists and reduces stability, so keep hands shoulder-width or just inside it
- Sagging the hips or piking the hips to compensate for fatigue, which breaks tension and reduces triceps recruitment, so film yourself from the side to confirm a straight body line
Pro tip — At the top of each rep, think about pushing the floor away and finishing with a deliberate elbow lockout pause of one second, this brief isometric hold eliminates momentum and forces the triceps to own every inch of the movement.
Sets & reps by goal
Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps
Rest: 60–90 sec between sets.
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