Close-grip push-up
Also called: narrow push-up, triceps push-up
A push-up with hands under your shoulders and elbows tucked, so your triceps do more work.
Bottom: triceps, chest working.
Main: triceps, chest Also: core
Simplified illustration. Follow the steps and cues for exact form.
- Main muscles
- triceps, chest
- Equipment
- None
- Level
- Getting the hang of it
- Pattern
- Push
Wear and bring
- A mat or folded towel under your knees, back or hands.
Key cues
- Hands under your shoulders.
- Elbows brush your sides.
- Body straight head to heels.
How to do it
- Start at the top of a push-up with hands directly under your shoulders.
- Lower your chest, keeping elbows close to your body.
- Push back up. Raise your hands on a bench to make it easier.
Common mistakes
| Common mistake | Fix |
|---|---|
| Elbows flare | Keep them close; raise your hands if needed. |
Stop if
Stop if you feel sharp or pinching pain in your elbows, wrists or shoulders, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: wrist pain, elbow pain.
By equipment
No equipment needed, so this works the same with every setup.
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.