Close-Grip Push-Up

TricepsBodyweight

Close-grip push-ups target your triceps and strengthen your chest and shoulders. They build bodyweight pressing power and core stability without equipment.

How to do it

1Set up in a high plank with hands slightly narrower than shoulder-width, fingers facing forward. Keep your body in a straight line from head to heels.

2Inhale as you slowly bend your elbows, pinning them against your ribs as you lower down until your chest nearly touches the floor.

3Keep your elbows locked to your torso throughout and maintain a rigid plank—no dipping your hips.

4Exhale as you press hard through your palms to lock out your arms and squeeze your triceps.

5Repeat with controlled, smooth rhythm.

Common mistakes

Flaring your elbows out: keep elbows tucked against your sides to hit the triceps and protect your shoulders.

Sagging lower back: stay rigid like a board—brace your core to avoid arching your lower back.

Cutting range short: lower all the way down until your chest almost touches the floor for complete muscle activation.

Bouncing or rushing reps: move with strict control—quality beats quantity.

Breathing

Inhale on the way down, exhale as you press yourself up. Keep your breathing deep and rhythmic.

Make it harder or easier

To make it easier: drop to your knees to nail the technique and build baseline arm strength.

To make it harder: elevate your feet on a bench or step to put more load on your upper body and triceps.

Tempo variation: slow down the eccentric phase by lowering down for 3 to 5 seconds before exploding up.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.