Close-Grip Push-Up exercise
A push-up variation with hands close together, emphasizing the triceps and inner chest.
Updated By PumpPal
How to perform Close-Grip Push-Up
- Set up in a plank with hands directly under your chest, close together.
- Keep elbows tucked as you lower your body.
- Lower your chest toward your hands.
- Pause briefly before pressing back up.
- Extend arms to return to starting position.
What is Close-Grip Push-Up?
A close-grip push-up is a push-up performed with the hands closer together than in a standard position. The narrower base increases the triceps demand while the chest and shoulders continue to contribute to the press.
What muscles does Close-Grip Push-Up work?
The triceps, chest, and front shoulders produce the press. The serratus anterior, upper back, rotator cuff, forearms, abdominal wall, glutes, quadriceps, and spinal stabilizers maintain the shoulder position and rigid plank.
Close-Grip Push-Up form cues and common mistakes
- Set the hands slightly inside shoulder width or as close as you can comfortably support, with the fingers spread and wrists near the lower chest line.
- Brace the abdomen and glutes so the head, trunk, hips, and heels move together without the lower back sagging or hips rising.
- Lower with the elbows traveling back on a comfortable diagonal rather than flaring sideways or being forced tightly against the ribs.
- Touch the deepest controlled range available to your wrists and shoulders, then press the floor away until the elbows are straight without snapping them backward.
- Use an incline, the knees, or a slightly wider hand position to regress, and stop for sharp wrist, elbow, shoulder, or chest pain.
How to add Close-Grip Push-Up to a workout
Use close-grip push-ups as a triceps-focused press after mastering standard push-ups. Start with 3 to 4 sets of 6 to 15 controlled repetitions, leaving 2 to 3 reps in reserve. Add clean repetitions before elevating the feet or adding weight.
Frequently asked questions
What is the difference between a close-grip push-up and a diamond push-up?
Close-grip describes any hand position narrower than a standard push-up. In a diamond push-up, the thumbs and index fingers are typically brought together, creating a specific and often narrower setup.
What muscles do close-grip push-ups work?
They emphasize the triceps while also training the chest and front shoulders. The serratus, upper back, rotator cuff, forearms, core, glutes, and legs stabilize the plank.
How can I make close-grip push-ups easier?
Place the hands on a stable incline, perform the movement from the knees, shorten the range temporarily, or move the hands slightly wider while keeping them closer than your normal push-up position.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.