Close-Grip Push-ups
A push-up with the hands set narrower than the shoulders and the elbows tucked along the ribs. The narrow hands shift more of the work to the triceps while still training the chest. Use it as a bodyweight triceps exercise; the diamond push-up is its narrowest version.
Updated
Primary muscles: Triceps. Supporting muscles: Chest, Front Delts. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set the hands on the floor under your lower chest, narrower than your shoulders.
- Step back into a straight plank from head to heels.
- Brace the core and squeeze the glutes so the hips stay level.
- Lower the chest toward your hands with the elbows pinned against your ribs.
- Stop when your chest is just above your hands.
- Press the floor away to full lockout.
Watch for
- Elbows flaring out to the sides.
- Hips sagging as the triceps tire.
- Shoulders rolling forward at the bottom.
Breathing
Inhale as you lower, exhale as you press up.
Tip
For the diamond version, touch thumbs and index fingers under the sternum and let the elbows angle out slightly. Put your hands on a bench if the narrow hand position cuts your depth short.
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