Arms / Intermediate / Compound (multi-joint)

Close-Grip Push-Up

A push-up with the hands close together that emphasizes the triceps.

At a glance

Primary

Triceps, Chest

Secondary

Front delts, Abs

Equipment

Bodyweight

Movement pattern

Horizontal push, Elbow extension

Level

Intermediate

Type

Arms, Compound (multi-joint)

Loads the wrist, elbow. Use a load you can control and skip it if it causes pain.

How to do it

1. Get into a push-up position with your hands close together under your chest.
2. Brace your core so your body forms a straight line.
3. Lower your chest toward your hands, keeping your elbows close to your body.
4. Press back up to straight arms.

Tips

• Keep the elbows tucked back, not flared.

Common mistakes

• ✗ Hips sag toward the floor.

  Why it hurts: The lower back hangs into extension and the core stops protecting it.

  ✓ Instead: Squeeze the glutes and brace as in a plank; the body moves as one piece. Elevate the hands if you cannot hold it.

• ✗ Elbows flared straight out to the sides.

  Why it hurts: It puts the shoulder in an impingement position, especially for many reps.

  ✓ Instead: Point the elbows back at about 45° so the body and arms form an arrow shape.

• ✗ Head drops toward the floor first.

  Why it hurts: Strains the neck and hides a partial range of motion.

  ✓ Instead: Keep a neutral neck and lower the chest, not the nose, to the floor.

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