Close Grip Push Up Overview
The close grip push up is a bodyweight push. Your hands go close together under your chest. They form a diamond shape with your thumbs and fingers. This move mainly builds your triceps, the back of your upper arms. It also works your chest and shoulders. You need no equipment at all. The close grip push up is a great way to build arm strength at home. The narrow hands make your triceps work hard. It is best for people who already do normal push ups. You can do it anywhere with floor space. Add it to a push day or an arm day. Use it to grow strong, toned arms.
What Is The Point of the Close Grip Push Up?
Close grip push ups blast your triceps harder than regular push ups. They build serious arm strength and help create defined triceps.
How To Do The Close Grip Push Up
- Get on the floor in a plank. Put your hands close together under your chest.
- Touch your thumbs and fingers to make a diamond shape.
- Set your body in a straight line. Go from head to heels.
- Tighten your core and squeeze your glutes. Do not let your hips sag.
- Take a breath in. Bend your elbows and lower your chest toward your hands.
- Keep your elbows close to your sides. Do not let them flare out.
- Lower until your chest is near your hands. Move slow and controlled.
- Breathe out as you push back up. Press through your palms.
- Straighten your arms at the top. Squeeze your triceps.
- Do 8 to 15 reps of the close grip push up. Keep every rep smooth.
Close Grip Push Up Form Tips
- Keep your body in one straight line the whole time.
- Tuck your elbows close to your sides as you lower.
- Keep your core tight so your hips do not sag.
- Put your hands right under your chest, close together.
- Lower slow. Push up with control.
- Keep your neck long. Look at the floor.
- Breathe in on the way down. Breathe out on the way up.
- Go as low as you can with good form.
- Squeeze your triceps at the top of each rep.
Common Mistakes to Avoid for the Close Grip Push Up
- Letting your elbows flare wide. This takes work off your triceps. Keep them close to your sides.
- Sagging your hips. This hurts your lower back. Squeeze your glutes and core tight.
- Lifting your hips too high. This makes the move easier. Keep your body in a straight line.
- Doing half reps. Short range builds less. Lower your chest near your hands.
- Dropping down fast. Fast reps use bounce. Lower slow with control.
- Flaring your neck up to look forward. This bends your neck too far. Look at the floor.
- Holding your breath. This tires you out fast. Breathe out as you push up.
- Spreading your hands too far apart. Then it is not a close grip. Keep your hands close.
- Rushing to get more reps. Sloppy reps do little. Slow down and stay clean.
- Only pushing with your chest. Try to feel your triceps drive you up.
Close Grip Push Up Workout Tips
- Feel your triceps work as you push up. Focus on the back of your arms.
- Keep your elbows close to your sides on every rep.
- Lower slow for two seconds. Push up with control.
- Add a pause at the bottom to make it harder.
- Do this on push days or arm days.
- Aim for 8 to 15 reps per set.
- Do 3 or 4 sets to build your arms.
- Drop to your knees to make it easier while you learn.
- Raise your feet on a step to make it harder.
- Keep your hips level. Do not let them sag or pike.
- Film yourself from the side to check your line.
- Push your reps a little past the burn to grow.
- Rest about one minute between sets.
- Add reps slowly each week to get stronger.
- Stop the set when your form breaks down. Clean reps win.
Questions & Comments
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