How to do a Close-Grip Push-Up

The Close-Grip Push-Up is an intermediate bodyweight exercise that works your triceps, with help from your chest and shoulders.

How to do a Close-Grip Push-Up, step by step

1. Start in a high plank position with your hands placed close together, directly under your shoulders.
2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
3. Push through your palms to extend your arms and return to the starting position. Maintain macro form throughout.
4. Repeat for the desired number of repetitions.

Muscles worked

Common mistakes

• Sagging hips
• Flaring elbows excessively
• Not maintaining a straight line from head to heels

Sets and reps by goal

Alternatives, progressions and regressions

More exercises for the same muscles

• Triceps Dip
• Dumbbell Twist Bench Press
• Dumbbell Triceps Extension
• Cable Rope Triceps Extension

Frequently asked questions

What muscles does the Close-Grip Push-Up work?

The Close-Grip Push-Up mainly works your triceps. It also works your chest and shoulders.

Is the Close-Grip Push-Up good for beginners?

It can be, with some coaching. The Close-Grip Push-Up is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.

How many sets and reps of the Close-Grip Push-Up should I do?

A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.

What can I do instead of the Close-Grip Push-Up?

Good alternatives are Triceps Dip, Dumbbell Twist Bench Press and Dumbbell Triceps Extension.

Put it in a workout plan

• Bodyweight training program
• Push / Pull / Legs program
• Full body training program
• Browse all exercises