Close-Grip Push-Up
The Close-Grip Push-Up is a powerful variation of the traditional push-up that targets the triceps, chest, and core. By placing your hands closer together, you increase the intensity of the exercise and place more emphasis on the triceps and the inner chest muscles.
Execution
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1
Begin in a plank position with your hands directly under your shoulders, but bring them closer together so they are approximately shoulder-width apart or slightly narrower.
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2
Engage your abdominal muscles and keep your body in a straight line from your head to your heels.
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3
Lower your body by bending your elbows while keeping them close to your body.
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4
Lower yourself until your chest almost touches the floor.
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5
Press yourself back up to the starting position by straightening your arms.
Benefits
- Strengthens and defines the triceps.
- Improves core strength and stability.
- Helps develop a strong and broad chest.
- Can be performed anywhere without the need for equipment.
Common Mistakes
- ! Placing the hands too far apart, which shifts the focus away from the triceps.
- ! Failing to engage the abdominal muscles, which can cause the hips to sag and create unnecessary pressure on the lower back.
- ! Allowing the elbows to flare too far outward, which reduces effectiveness and increases the risk of injury.
Primary Muscles
This exercise primarily targets the triceps, the chest muscles (pectoralis major), and the muscles of your core, including the rectus abdominis and obliques.
Possible Alternatives
- If the standard Close-Grip Push-Up is too challenging, try performing the exercise on your knees to reduce the intensity.
- For an extra challenge, try lifting one foot off the floor during the exercise or perform the push-ups with your hands on an elevated surface.
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