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Chest · Beginner

Close-Grip Push-Up

Narrower push-up variation for triceps and chest.

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Close-Grip Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersSerratus Anterior

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a high plank with hands just inside shoulder width.
  2. 02Brace the abs and keep the body in one line.
  3. 03Lower the chest while the elbows travel close to the ribs.
  4. 04Stop before the shoulders roll forward or the hips sag.
  5. 05Press the floor away until the arms are nearly straight.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDiamond Push-UpHarder progressionBodyweight Skull CrusherRelated variationPush-UpRelated variationTriceps Press (Head Below Bench)Related variationTRX Triceps ExtensionRelated variationBodyweight Triceps Extension from Plank Position

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Triceps PushdownComparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteCobra Triceps ExtensionComparable substituteDumbbell FlyComparable substituteBench Press

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