Close Grip Push Ups

Exercise Summary
Primary Muscle(s) Triceps
Secondary Muscle(s) Chest, Shoulders
Equipment Bodyweight
Emphasis Compound
Type Push

Close Grip Push-up Instructions

  • Kneel down on the floor and set your hands slightly inside shoulder-width.
    • Hands are turned in slightly.
  • Place your feet and legs together behind you. Maintain a braced core with a neutral spine.
  • There should be a straight lines from your ankles, knees, hips, torso, and shoulders. 
    • Abdominals & Obliques are contracted.
    • Glutes are activated.
    • Shoulders are pinned back.
    • Eyes are focused on the floor, neck in a neutral position.
  • At no point are you hips sagging/lowered during the exercise.
  • Keep your bodyweight centered roughly over your hands with your shoulders braced.
    • Maintaining this stable shoulder position is key for properly loading your triceps and chest.
  • As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
  • When you reach the bottom, push yourself back up to starting position without locking the elbows.


  • For beginners, you can try this exercise by resting on your knees instead of fully extending the legs.
  • Your elbows should not flare excessively. However, there will be slightly more elbow flare with a close grip versus a traditional push up.
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