What Is This Exercise?
🎯 Close-Grip Push-Ups are Push-Ups a variation intended for chest muscles. The exercise is classified as Training Methods category. Suitable for beginner level athletes.
Primary Goal: Triceps strength, inner chest.
Muscle Group
chest
Level
Beginner
Compound Exercise
Push-Ups
Goal
Triceps strength, inner chest
📋 Step-by-Step
- 1. Starting position: hands shoulder-width apart or narrower, fingers pointing forward. \n
- 2. Body in a straight line. Elbows tucked close to the sides of the body. \n
- 3. Inhale and slowly lower yourself. Elbows slide back along your ribs. \n
- 4. Lower until your chest almost touches your hands. Elbows close to the body. \n
- 5. Exhale and push up forcefully using your triceps. \n
⚠️ Most Common Mistakes
- Elbows flare out to the sides – turning it into a wide push-up. \n
- Hands too narrow – wrist pain. \n
- Head drooping down – neck tension. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Triceps | ★★★★★ | Primary mover |
| Pectoralis major (inner) | ★★★★ | Secondary activation |
| Anterior deltoid | ★★ | Secondary |
| Core | ★★★ | Stabilization |
🔄 How Does It Differ From the Basic Version?
Close-grip push-ups shift the load from the chest to the triceps (about 30% more triceps activation). Wide push-ups – the opposite, more chest.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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