Close-Grip Push-Up

A push-up variation with a narrower hand position to increase the demand on the triceps.

Primary muscle

Triceps

Primary musclesTriceps brachii

Secondary musclesPectoralis major, Anterior deltoids

Equipment

Bodyweight

← Back to exercise library

How to perform Close-Grip Push-Up

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Close-Grip Push-Up, place the hands under or just inside shoulder width on the floor and form a firm line from head to heels; keep the shoulder blades controlled.
Brace the trunk. Keep the feet planted and maintain a firm head-to-heel body line before beginning the repetition.
Bend the elbows to lower the chest while maintaining the same body line.
Stop at the deepest position that keeps the shoulders supported and the forearms aligned with the resistance.
Press away to extend the arms without losing the body line or forcefully locking the elbows.

Common Close-Grip Push-Up mistakes

Wrists folding backward

Press through the heel of each hand and keep the wrist stacked rather than letting the palm or fingers lift.

Elbows flaring straight out

Use a comfortable diagonal elbow angle that keeps the forearms aligned with the resistance.

Losing trunk support

Keep the head, hips, and heels in one firm line instead of sagging to finish a repetition.

Forcing the bottom range

Stop before the shoulders roll forward or drop below the depth you can control.

When to modify or choose another exercise

Wrists folding backward: Press through the heel of each hand and keep the wrist stacked rather than letting the palm or fingers lift.
Losing trunk support: Keep the head, hips, and heels in one firm line instead of sagging to finish a repetition.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Incline push-up or machine press: Use external support and a reduced balance demand while practising wrist, elbow, and shoulder alignment.

How to use Close-Grip Push-Up in a training program

Where it fits in a session

Use Close-Grip Push-Up early in a workout focused on triceps, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Close-Grip Push-Up with Barbell Bent Over Rows or Standing Face Pull for complementary pulling work.
Keep the second exercise light enough that it does not reduce pressing stability or shoulder position.

Scale the movement