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

Are you looking to strengthen your upper body and core? The incline close grip push-up is the perfect exercise for you.

Watch This Exercise Video

In this video exercise guide, we will show you the proper form and technique, as well as provide tips and modifications for all fitness levels.

Avoid common mistakes and learn how to incorporate this challenging exercise into your workout routine.

Let's get started and achieve your fitness goals together!

Key Takeaways

• Incline Close Grip Push-up enhances upper body strength.
• Incline Close Grip Push-up targets triceps and chest muscles.
• Incline Close Grip Push-up increases triceps activation.
• Incline Close Grip Push-up improves shoulder stability.

Benefits of the Incline Close Grip Push-up

You can enhance your upper body strength and target your triceps and chest muscles by performing the incline close grip push-up. This exercise is a great way to activate and strengthen these specific muscle groups.

By placing your hands close together on an elevated surface, such as a bench or step, you increase the activation of your triceps. This targeted muscle activation allows for more effective triceps development. Additionally, the incline close grip push-up also engages your chest muscles, helping to build strength and size in this area.

Another benefit of the incline close grip push-up is the improvement of shoulder stability. This exercise requires you to maintain proper form and control throughout the movement, which helps to strengthen the muscles around your shoulder joint. This increased shoulder stability can help prevent injuries and improve overall upper body function.

To perform the incline close grip push-up with proper form and technique, it's important to maintain a straight line from your head to your heels throughout the movement. Keep your elbows close to your body as you lower yourself down towards the elevated surface, and then push back up to the starting position. By following these guidelines, you can maximize the benefits of this exercise and avoid any unnecessary strain or injury.

Proper Form and Technique for the Exercise

To perform the incline close grip push-up with proper form and technique, it's important to maintain a straight line from the head to the heels throughout the movement. This exercise primarily targets the triceps, chest, and shoulders.

To begin, set up an incline bench at a height that allows you to maintain proper form. Place your hands on the bench, slightly closer than shoulder-width apart, fingers pointing forward. Position your feet shoulder-width apart and extend your legs behind you, resting on the balls of your feet. Engage your core and lower your body towards the bench by bending your elbows, keeping them close to your sides. Ensure that your elbows are pointing backwards, not outwards. Lower until your chest is just above the bench, then push through your hands to extend your arms and return to the starting position.

Common mistakes to avoid include allowing your hips to sag or your lower back to arch, as this can lead to improper form and potential injury. Additionally, avoid locking your elbows at the top of the movement, as this can put excessive strain on the joints.

Now that you understand the proper form and technique for the incline close grip push-up, let's discuss the equipment needed to perform this exercise effectively.

Equipment Needed for the Incline Close Grip Push-Up

To perform the incline close grip push-up, you'll need an incline bench set at a suitable height. This exercise targets the triceps and chest muscles, and having the right equipment will ensure you can perform it safely and effectively.

Here are some items you may need for the incline close grip push-up:

• Incline Bench: Look for an incline bench that's sturdy and adjustable. This will allow you to set the bench at different angles to vary the intensity of the exercise.
• Resistance Bands: Using resistance bands can add an extra challenge to the incline close grip push-up. Attach the bands to the bench and place them around your shoulders to increase resistance.
• Dumbbells: Holding dumbbells while performing the exercise can further engage your muscles. Start with lighter weights and gradually increase as you get stronger.
• Stability Ball: If you don't have an incline bench, a stability ball can be used as an alternative. Place your hands on the ball, keeping your core engaged for stability.
• TRX Straps: TRX suspension trainers provide an alternative way to perform the incline close grip push-up. The straps allow for different variations and can be adjusted to suit your fitness level.

Remember to choose equipment that's appropriate for your fitness level and to consult a professional if you're unsure about proper form or technique.

Modifications and Progressions for All Fitness Levels

For all fitness levels, there are various modifications and progressions available for the incline close grip push-up exercise. If you're a beginner and find it challenging to perform the exercise on the ground, you can start by using an elevated surface, such as a bench or a sturdy chair, to reduce the amount of bodyweight you have to push up. This modification allows you to build strength gradually and improve your form before progressing to a full close grip push-up.

As you become more comfortable with the incline close grip push-up, you can increase the difficulty by lowering the height of the elevated surface. This will require you to push up a greater percentage of your bodyweight, providing a greater challenge for your chest, triceps, and shoulders.

For those looking for further progression options, you can try performing the exercise with your feet elevated on a stable surface. This variation shifts more of your bodyweight onto your upper body, intensifying the workout for your chest, triceps, and shoulders.

Remember to listen to your body and progress at a pace that feels comfortable for you. By gradually increasing the difficulty of the incline close grip push-up, you can continue to challenge yourself and see improvements in your strength and fitness level over time.

Common Mistakes to Avoid During the Exercise

You should always carefully perform the incline close grip push-up to avoid common mistakes. Here are some technique tips to help you avoid these mistakes and get the most out of your workout:

• Not maintaining proper form: Make sure to keep your body in a straight line from head to toe throughout the exercise. Avoid sagging your hips or arching your back.
• Placing hands too close together: Keep your hands shoulder-width apart or slightly narrower. Placing your hands too close together can put excessive strain on your wrists and elbows.
• Flaring elbows out: Keep your elbows tucked in close to your sides as you lower yourself down. Flaring your elbows out can put unnecessary stress on your shoulders.
• Rushing through the exercise: Take your time and perform each rep with control. Avoid rushing through the movement, as this can compromise your form and reduce the effectiveness of the exercise.
• Neglecting proper breathing: Remember to breathe properly throughout the exercise. Inhale as you lower yourself down and exhale as you push back up.

Tips for Incorporating the Incline Close Grip Push-Up Into Your Workout Routine

To effectively incorporate the incline close grip push-up into your workout routine, it's important to focus on proper form and technique.

This includes keeping your body in a straight line, engaging your core, and lowering yourself until your chest touches the bench.

Additionally, to continue challenging your muscles and making progress, you can gradually increase the incline level or try different variations such as using a stability ball or adding resistance bands.

Proper Form and Technique

To achieve proper form and technique when incorporating the incline close grip push-up into your workout routine, focus on maintaining a strong and controlled motion throughout the exercise. Here are some tips to help you perform the incline close grip push-up correctly:

• Position yourself in front of an elevated surface, such as a bench or step, with your hands placed slightly closer together than shoulder-width apart.
• Keep your elbows tucked in close to your sides as you lower your chest towards the elevated surface.
• Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.
• Push through your palms to extend your arms and return to the starting position.
• Avoid sagging your hips or letting your elbows flare out to the sides.

Progression and Variations

To progress and add variety to your workout routine, consider incorporating different variations of the incline close grip push-up.

These variations not only challenge your muscles in new ways but also help you advance in your fitness journey.

One variation you can try is the decline incline push-up, where your feet are elevated on a bench or step. This variation increases the intensity and targets your upper chest and shoulders more effectively.

Another option is the close grip diamond push-up, where you place your hands close together in a diamond shape. This variation emphasizes your triceps and inner chest muscles.

As you become more advanced, you can further challenge yourself with weighted incline push-ups or plyometric variations like clapping push-ups.

Frequently Asked Questions

How Many Sets and Repetitions Should I Do for the Incline Close Grip Push-Up?

For the incline close grip push-up, the number of sets and repetitions will depend on your fitness level and goals. Generally, you can start with 2-3 sets of 10-15 repetitions. As you become stronger, you can increase the number of sets or repetitions.

Incline close grip push-up variations can target your triceps and chest muscles, helping to build strength and definition. Incorporating this exercise into your routine can provide several benefits for your upper body strength and stability.

Can I Do the Incline Close Grip Push-Up if I Have Wrist Pain or Injury?

If you have wrist pain or injury, it's important to modify the incline close grip push-up to prevent further discomfort.

There are a few ways to do this. First, try using push-up handles or parallettes to alleviate pressure on your wrists.

Another option is to perform the exercise on your knuckles instead of your palms.

Remember to listen to your body and stop if you experience any pain.

Is It Okay to Do the Exercise on a Regular Flat Surface Instead of an Incline?

Yes, it's okay to do the exercise on a regular flat surface instead of an incline. However, doing the incline close grip push-up on an incline offers alternative variations and additional benefits.

It allows for a greater range of motion and targets the triceps and chest muscles more effectively.

If you choose to do it on a flat surface, make sure to maintain proper form and alignment to avoid any potential strain on your wrists.

Can the Incline Close Grip Push-Up Help With Building Chest Muscles?

Yes, the incline close grip push-up can definitely help with building chest muscles. This exercise specifically targets the chest muscles and helps to develop strength and definition in that area. By using a close grip, you're placing more emphasis on your chest muscles and engaging them more effectively.

In addition, incorporating variations of push-ups, such as incline and decline push-ups, can target different muscle groups and contribute to overall upper body strength.

Are There Any Specific Breathing Techniques I Should Follow While Performing the Incline Close Grip Push-Up?

When performing the incline close grip push-up, it's important to focus on your breathing techniques. By inhaling as you lower your body towards the bench and exhaling as you push yourself back up, you can maintain a steady rhythm and maximize the benefits of this exercise.

Proper breathing allows for better oxygenation and can help you engage your core muscles more effectively. Remember to breathe consistently throughout the entire movement for optimal results.

Conclusion

In conclusion, the incline close grip push-up is a highly effective exercise that offers numerous benefits.

By targeting the triceps, chest, and shoulders, it helps to build upper body strength and improve overall muscle definition.

With proper form and technique, this exercise can be modified to suit all fitness levels and can easily be incorporated into any workout routine.

Remember to avoid common mistakes and always listen to your body to ensure a safe and effective workout.

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