Chest · Horizontal push
Close Grip Push-ups
The close grip push-up is a push-up with your hands slightly narrower than normal and your elbows tucked close to your sides. The narrower base shifts more of the effort to the triceps while the chest still helps. It is an easier step toward diamond push-ups because the hands do not need to touch.
Also known as: Narrow push-ups, Close hand push-ups, Tricep push-ups
- Muscle group
- Chest
- Movement pattern
- Horizontal push
- Type
- Compound
- Equipment
- Bodyweight
- Difficulty
- Intermediate
What muscles does the close grip push-ups work?
Primary movers
- Triceps brachii
- Pectoralis major
Assisting muscles
- Anterior deltoid
- Serratus anterior
- Rectus abdominis
- Gluteus maximus
The triceps take on more of the work than in a regular push-up. With your elbows tucked close to your sides they travel back along your ribs, and the triceps must extend the elbow to push you up against that longer lever.
The chest still works, especially the inner part of the pecs, which pulls the upper arm across the body as you press. It is less loaded than in a wide push-up, so think of this as a shared chest and triceps exercise.
The front delts help the press and the serratus anterior keeps your shoulder blades against your ribcage. Your abs and glutes hold the plank line, and a sagging hip makes the whole rep harder.
Hands about shoulder-width or a little narrower is enough. They do not need to touch. If your wrists complain, widen your hands a little, since pushing for a tighter position can cause more strain than benefit.
How to do the close grip push-ups
Setup
- 1
Start in a high plank with your hands directly under your shoulders, slightly closer than for a regular push-up.
- 2
Set your feet hip-width apart and make a straight line from head to heels.
- 3
Brace your core and squeeze your glutes so your hips stay level.
- 4
Look at a spot on the floor just ahead of your hands to keep your neck neutral.
Execution
- 1
Lower your chest toward the floor with your elbows tucked close to your sides.
- 2
Keep your body in one straight line from head to heels.
- 3
Stop when your chest is close to the floor.
- 4
Press back up until your arms are straight.
- 5
Keep your elbows pointing back instead of out as you press.
- 6
Repeat for the desired number of repetitions.
Common close grip push-ups mistakes
Flaring the elbows out
Wide elbows turn the rep into a regular push-up and strain the shoulders.
The fix: Keep your elbows close to your ribs the whole way down and up.
Letting the hips sag or pike
A broken body line reduces the work on the target muscles and strains the lower back.
The fix: Squeeze your glutes and brace your abs, or drop to your knees.
Placing the hands too close
A very tight base can irritate the wrists.
The fix: Use shoulder-width or just narrower hands, and widen them if you feel discomfort.
Doing half reps
Stopping short skips the hardest part of the movement.
The fix: Lower until your chest is close to the floor on every rep.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3–4 | 10–15 | Bodyweight, 1–2 reps in reserve | 60–90 s |
| Strength | 4 | 6–10 | Elevate your feet or wear a weighted vest | 2 min |
| Beginner | 2–3 | 5–10 | From your knees or with hands on a bench | 60 s |
Use close grip push-ups as triceps work after your main presses or as a stepping stone to diamond push-ups. Move to the next variation once you can do 12 to 15 clean reps with your elbows tucked.
Running the close grip push-ups in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayClose Grip Push-ups variations and alternatives
Knee Push-ups
EasierReduces the load while you learn the narrower hand position.
Push-ups
AlternativeA standard hand width shares the work more evenly with the chest.
Diamond Push-ups
HarderBringing the hands together increases the triceps demand.
Decline Push-ups
HarderRaising your feet increases the load on the upper chest and shoulders.
Close Grip Barbell Bench Press
AlternativeA loaded press with a similar triceps emphasis.
Frequently asked questions
Are close grip push-ups better for triceps than regular push-ups?
Yes, tucked elbows and a narrower base shift more work to the triceps, though the chest still helps.
How close should my hands be?
About shoulder-width or a little narrower is enough. They do not need to touch.
What is the difference between close grip and diamond push-ups?
Diamond push-ups bring the hands together, which is harder and puts more stress on the wrists and elbows. Close grip is a gentler version.
How do I make close grip push-ups easier?
Drop to your knees or place your hands on a bench, and keep your elbows tucked.
Hercules tracks every close grip push-ups you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play