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.

   Lie on a decline bench set to 15 to 30 degrees angle, secure your feet at the end of the bench. Grab the weights and place your arms straight out over your chest with a neutral grip (hands parallel, palms facing each other) shoulder width apart. Retract scapula and tuck your shoulders down and back.

2. Eccentric phase
   Bend your arms, keeping your elbows close to your chest, and lower the weights towards your rib cage.

3. Isometric hold (optional) - Pause at the bottom and breathe in deeply.

4. Concentric phase
   Exhale as you straighten your arms. Concentrate on the triceps contraction and return to the starting position with your arms extended over your chest. 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