Close-Grip Push-up – Video Exercise Guide & Tips

Close-Grip Push-up - Video Exercise Guide & Tips

Are you looking to strengthen your upper body and build muscle? Look no further than the close-grip push-up.

Watch This Exercise Video

This exercise targets your triceps and chest, giving you a challenging workout.

In this video exercise guide, you'll learn the proper form and technique to get the most out of your close-grip push-ups.

We'll also cover common mistakes to avoid and provide variations and progressions to keep you challenged.

Get ready to maximize your results with these helpful tips.

Key Takeaways

  • Close-grip push-ups target the triceps and strengthen the upper body.
  • They engage the chest and shoulder muscles, improving overall upper body strength.
  • Close-grip push-ups enhance core stability and can be done anywhere with no equipment needed.
  • Proper form and technique are crucial to avoid common mistakes and maximize the benefits of this exercise.

Benefits of Close-Grip Push-ups

When performing close-grip push-ups, you can experience a range of benefits by engaging your triceps and strengthening your upper body. Close-grip push-ups are a variation of the traditional push-up exercise, where your hands are placed closer together than shoulder-width apart. This narrower hand placement targets your triceps muscles more effectively, leading to increased strength and definition in your arms.

One of the main benefits of close-grip push-ups is that they work multiple muscle groups at once. While primarily targeting your triceps, close-grip push-ups also engage your chest, shoulders, and core muscles. This makes them a highly efficient exercise for building overall upper body strength.

Another advantage of close-grip push-ups is the variety of variations you can perform. By altering the position of your hands or adding equipment like resistance bands or push-up bars, you can increase the intensity and target different muscles even further.

Incorporating close-grip push-ups into your workout routine can improve your pushing strength, enhance your muscular endurance, and help you achieve a more sculpted upper body. However, to maximize the benefits and prevent injuries, it's important to maintain proper form and technique. So let's now delve into the details of how to perform close-grip push-ups correctly.

Proper Form and Technique

To perform close-grip push-ups correctly, position your hands closer together than shoulder-width apart and lower your body towards the ground while keeping your core engaged. This form and technique are crucial for maximizing the benefits of this exercise. Here are some important points to keep in mind:

  • Maintain a straight line from your head to your heels throughout the movement.
  • Keep your elbows tucked close to your sides as you lower your body.
  • Focus on controlled and slow movements to ensure proper muscle activation.
  • Exhale as you push your body back up to the starting position.
  • Avoid sagging or arching your back, as it can lead to incorrect muscle engagement.

Now that you understand the proper form and technique for close-grip push-ups, it's important to address some common misconceptions and mistakes to avoid. By being aware of these, you can prevent injury and achieve optimal results from your workouts. Let's explore these in the next section.

Common Mistakes to Avoid

Avoid these common mistakes when performing close-grip push-ups to ensure proper form and maximize results.

One common mistake is allowing your elbows to flare out to the sides. This puts unnecessary strain on your shoulders and reduces the effectiveness of the exercise. Instead, keep your elbows close to your body, forming a 45-degree angle with your torso.

Another mistake is sagging your hips or raising your butt too high. This compromises the alignment of your spine and takes away the focus from your chest and triceps. Maintain a straight line from your head to your heels throughout the movement.

Additionally, avoid rushing through the exercise. Performing close-grip push-ups too quickly can lead to poor form and reduced muscle activation. Take your time and focus on the contraction of your chest and triceps on the way up, and the stretch on the way down.

Lastly, make sure to engage your core throughout the exercise. Keeping your abs tight not only helps to stabilize your body but also enhances the effectiveness of the exercise.

Variations and Progressions

Now that you have mastered the proper form and technique for close-grip push-ups, how can you progress and challenge yourself even further? Here are some variations and progressions to take your close-grip push-ups to the next level:

  • Hand placement options: Experiment with different hand positions to target different muscle groups. Try placing your hands closer together or slightly wider apart to engage your triceps or chest more intensely.
  • Incorporating equipment: Add resistance bands or a weight plate on your back to increase the difficulty of the exercise. This will challenge your muscles even more and help you build strength and endurance.
  • Elevated close-grip push-ups: Place your hands on an elevated surface, such as a bench or step, to increase the range of motion and target your upper chest and shoulders. This variation also helps improve stability and balance.
  • One-arm close-grip push-ups: Once you feel comfortable with regular close-grip push-ups, try doing them with one arm. This advanced variation requires a high level of strength and stability, and it will effectively target your chest, triceps, and core.
  • Close-grip push-up with a knee tuck: Perform a close-grip push-up, and as you push up, bring one knee towards your chest. Alternate knees with each repetition to engage your core and challenge your stability.

Tips for Maximizing Results

As you continue to incorporate variations and progressions into your close-grip push-up routine, it's important to consistently challenge yourself and maximize your results through the following tips.

First and foremost, focus on improving your upper body strength. This exercise primarily targets your triceps, but it also engages your chest, shoulders, and core muscles. To enhance your upper body strength, gradually increase the number of repetitions and sets you perform. Push yourself to reach your limits, but always maintain proper form to prevent injury.

For beginners, it's crucial to modify the close-grip push-up to match your current fitness level. Start by performing the exercise on your knees instead of your toes. This reduces the amount of body weight you have to lift, making it more manageable for beginners. As you gain strength and confidence, gradually progress to performing the close-grip push-up on your toes. Additionally, you can use an elevated surface, such as a bench or step, to decrease the difficulty. This modification allows you to gradually build strength until you're able to perform the exercise on the floor.

Remember to breathe properly throughout the exercise and maintain a stable core. By following these tips and consistently challenging yourself, you'll maximize your results and continue to improve your upper body strength.

Frequently Asked Questions

How Many Calories Can I Burn by Doing Close-Grip Push-Ups?

You can burn calories and activate your muscles by doing close-grip push-ups. The number of calories burned depends on various factors such as your body weight, intensity, and duration of the exercise.

Close-grip push-ups primarily target your triceps, chest, and shoulders, engaging these muscles to help you burn calories. Incorporating them into your workout routine can contribute to your overall calorie burn and promote muscle growth.

Are Close-Grip Push-Ups Suitable for Beginners?

Close-grip push-ups can be a great exercise for beginners. They target your triceps and chest muscles, helping to build strength and tone. However, it's important to start with proper form and gradually increase difficulty.

There are variations you can try, such as using a bench or doing knee push-ups, to make them more accessible. Avoid common mistakes like flaring your elbows or letting your hips sag.

With practice, you'll be able to master this exercise and reap its benefits.

Can Close-Grip Push-Ups Help Reduce Arm Fat?

Close-grip push-ups are great for toning your arms and can be an effective upper body workout. By bringing your hands closer together, you engage your triceps and chest muscles more intensely. This can help to reduce arm fat over time.

Remember to maintain proper form and gradually increase your repetitions for best results. Adding close-grip push-ups to your arm toning exercises can be a great addition to your fitness routine.

How Often Should I Incorporate Close-Grip Push-Ups Into My Workout Routine?

To get the most out of your workout routine, it's important to incorporate close-grip push-ups regularly. These push-ups, compared to regular ones, focus more on your triceps and chest muscles.

By including close-grip push-ups in your routine, you can strengthen and tone these areas effectively. Aim to do them at least two to three times a week to see the benefits.

Can Close-Grip Push-Ups Help Improve My Bench Press Strength?

Close-grip push-ups can definitely help improve your bench press strength.

Compared to traditional push-ups, close-grip push-ups target your triceps and chest muscles more effectively, which are key muscles used in the bench press.

By incorporating close-grip push-ups into your workout routine, you can build upper body strength and stability, leading to better performance in your bench press.


In conclusion, close-grip push-ups are a highly effective exercise that targets the triceps and chest muscles. By maintaining proper form and avoiding common mistakes, you can maximize the benefits of this exercise.

Additionally, incorporating variations and progressions can help you continually challenge your muscles and improve your strength.

Remember to always listen to your body and consult with a fitness professional if you have any concerns.

Keep pushing and enjoy the results!

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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