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Last updated March 5, 2026
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chestTriceps
Push Up - Close Grip
Place your hands closer than shoulder width and lower your chest to the floor, emphasising triceps activation.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
chesttriceps
Secondary
front shouldersdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a high plank position with your hands placed inside shoulder width, roughly 6–8 inches apart.
- Fingers should point forward.
- Engage your core and glutes to maintain a rigid body line.
- Step 2Execution
- Bend your elbows, keeping them tucked at about 30–45 degrees from your torso.
- Lower your body as one unit until your chest is just above the floor.
- Focus on feeling the stretch in your triceps and inner chest.
- Step 3Return
- Press through your palms to extend your arms fully.
- Keep your core braced throughout the movement.
- Avoid flaring your elbows outward.