Close-Grip Push-Up

The close-grip push-up brings your hands closer together than a standard push-up, which shifts more of the work onto the triceps while the chest and front delts still assist. It needs no equipment and is easy to scale by changing your hand width or elevating your hands.

Beginner 💪 Triceps Compound Push
3
Sets
8–15
Reps
60–90 sec
Rest
Compound
Type
🏋️ Bodyweight
Close-Grip Push-Up — start and finish positionsSTARTFINISH
Bodyweight
Triceps Beginner Compound
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Triceps training guide →

Primary
Triceps
Secondary
Chest
Front Delts
Highlighted muscles

How To Perform

  1. 1 Start in a high plank with your hands directly under or slightly inside your shoulders, fingers pointing forward.
  2. 2 Brace your core and glutes so your body forms a straight line from head to heels.
  3. 3 Lower your chest toward your hands, keeping your elbows close to your ribs.
  4. 4 Press back up to full arm extension without letting your hips sag.

Form Cues

  • ✓ Keep your elbows tucked close to your body rather than flaring out.
  • ✓ Hands about shoulder-width or slightly narrower — a diamond shape is not required.
  • ✓ Lower under control and press the floor away.

Common Mistakes

  • ✗ Placing the hands so close that the wrists feel strained.
  • ✗ Letting the elbows flare, which removes the triceps emphasis.
  • ✗ Sagging the hips or lifting them toward the ceiling.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Close-Grip Push-Up, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Close-Grip Push-Up? These alternatives target the same muscles:

Push-Up
Chest · Beginner
→
Bench Dip
Triceps · Beginner
→
Close-Grip Bench Press
Triceps · Intermediate
→
Cable Tricep Pushdown
Triceps · Beginner
→

Swap Close-Grip Push-Up for something else

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Where This Exercise Fits

FAQ

How many sets of Close-Grip Push-Up should I do?▾
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Close-Grip Push-Up target?▾
Close-Grip Push-Up primarily targets the Triceps. Secondary muscles include Chest, Front Delts.
Is Close-Grip Push-Up good for beginners?▾
Close-Grip Push-Up is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Close-Grip Push-Up, 60–90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.