Close Grip Push Up - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Triceps Push Up

How to perform

1. Set up & Starting position (prone lying)

   Use handles such as push-up bars or grab onto a low bar to keep your wrists in a neutral position.

   Get on all fours with your hands directly under your shoulders, fingers pointing forward (or close together in diamond shape, with the thumb and forefinger of each hand touching). Extend your feet backwards and straighten your body (into plank position). Contract your abdominal muscles so that your back is not hollow.

2. Eccentric phase
   Keep your body straight and your elbows tucked in as you lower your chest onto your hands.

3. Concentric phase
   Push through your palms and contract your triceps, bringing your torso back up to the starting position with your arms straight. Repeat.

Exercise Variations

• Incline Triceps Push Up
  Incline push-up variation is ideal for beginners who want to quickly master and progress push-ups. You can gradually increase the difficulty by lowering the surface you are holding onto. The easiest variation is to press up against a wall.

• Decline Triceps Push Up
  Decline push-up focuses more on the upper pecs and is considered an advanced exercise as the body weight is increased by the inclination of the body. The higher you raise your feet, the more difficult the exercise will be. However, above a certain height, it turns into a Pike Push-up, which is a shoulder exercise.

Exercise Alternatives

• Triceps Press
• Triceps Dip
• Push Up