Enge Liegestütze

Trizeps Oberarme Körpergewicht

Lerne, wie du Enge Liegestütze mit korrekter Technik ausführst. Diese Körpergewicht-Übung beansprucht hauptsächlich Trizeps, mit sekundärem Fokus auf Brust, Schultern.

Enge Liegestütze Übungsdemonstration mit korrekter Technik

So führst du Enge Liegestütze aus

Folge diesen Schritten, um Enge Liegestütze mit korrekter Technik auszuführen:

1Starte in der hohen Plank-Position mit den Händen eng zusammen, direkt unter den Schultern.
2Spanne den Rumpf an und senke deinen Körper Richtung Boden, halte die Ellbogen nah am Körper.
3Drücke dich über die Handflächen hoch und strecke die Arme zurück in die Ausgangsposition.
4Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen.

Beanspruchte Muskeln bei Enge Liegestütze

Primär

Trizeps

Sekundär

BrustSchultern

Übungsdetails

Gerät: Körpergewicht
Körperteil: Oberarme
Kategorie: Haupt

Muskeln & Anatomie

The close-grip push-up narrows the hand position to approximately shoulder-width or closer, which mechanically shifts more of the pressing load from the chest (pectoralis major) to the triceps brachii. With a wider grip, the arm travels in an arc that maximizes chest stretch and activation; with a close grip, the arm stays more vertical and elbow extension becomes the primary motion — the signature movement of the triceps. The medial and lateral heads of the triceps are both heavily recruited, while the long head gets a stretch advantage due to the shoulder position. The anterior deltoids assist throughout.

Profi-Tipps für bessere Ergebnisse

1Place hands directly below or just inside your shoulders — not touching each other. The 'diamond push-up' (thumbs and index fingers touching) is actually a less effective triceps exercise because the wrist position limits range of motion and causes discomfort for most people.
2Keep elbows tucked at a 45-degree angle relative to your torso, not flared out wide. Flared elbows during close-grip pressing shifts load back to the chest and puts unnecessary stress on the shoulder joint.
3Pause for a full second at the bottom to eliminate bounce and ensure full stretch of the triceps. The triceps are strongest in a shortened position, so training the stretched position builds the most complete development.

Häufige Fehler vermeiden

✗ Hands placed too close together (thumbs touching)

Lösung: This strains the wrists and wrists are often the limiting factor, not the triceps. Place hands 4–6 inches apart, directly below the shoulders. You'll feel more tricep tension with this width.

✗ Elbows flaring out wide

Lösung: Keep elbows close to the body — they should graze your ribcage on the way down. Flaring turns a tricep movement into a chest movement and is the most common technique error in close-grip pressing.

✗ Hips sagging or piking

Lösung: Maintain a rigid plank position. Sagging hips shift load off the arms and onto the lumbar spine. Squeeze glutes to prevent this.

✗ Not reaching full lockout at the top

Lösung: Extend the arms fully at the top of each rep. This is the contracted position for the triceps — stopping short loses half the stimulus.

So programmierst du Enge Liegestütze

Sätze & Wiederholungen

3–4 sets of 8–15 reps. Use 8–10 reps with a slow eccentric (3 seconds down) for hypertrophy-focused work. For endurance conditioning, do 15–25 reps with bodyweight.

Häufigkeit

2–3 times per week on push or arm days. Recovers quickly because body weight is the load. Can be done daily as part of a movement practice for beginners.

Wo im Training einsetzen

Place after heavy pressing exercises (bench press, overhead press) as a tricep-focused finisher, or as an early warm-up exercise. Avoid doing before heavy close-grip bench pressing — pre-fatigued triceps reduce your pressing strength.

Wie du dich steigerst

Once you can do 20+ reps with perfect form, elevate your feet on a bench to increase the percentage of bodyweight used. Progress to weighted close-grip push-ups using a vest or a plate held on the back by a partner.

Variationen & Alternativen

Close-Grip Bench Press (Barbell)

The loaded version of close-grip pressing. Allows heavy loading for triceps strength development. The bar path and elbow tracking are the same as the close-grip push-up, making the push-up an excellent warm-up and pattern practice for the barbell version.

Triceps Dip

Parallel bar dips with the torso vertical trains the triceps as the primary mover with greater range of motion than push-ups. More loading than a push-up (full body weight) and adds a greater stretch on the long head of the triceps.

Diamond Push-Up

Thumbs and index fingers touching beneath the sternum. More demanding on the wrists but increases the medial head emphasis. Best done with fists on the floor to reduce wrist strain if flexibility is limited.

Häufig gestellte Fragen

What muscles does the Enge Liegestütze work?

The Enge Liegestütze primarily targets your Trizeps. Secondary muscles worked include Brust, Schultern. This makes it an effective exercise for developing your upper arms.

Do I need equipment for the Enge Liegestütze?

No. The Enge Liegestütze is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Enge Liegestütze with proper form?

Start by starte in der hohen plank-position mit den händen eng zusammen, direkt unter den schultern.. Spanne den Rumpf an und senke deinen Körper Richtung Boden, halte die Ellbogen nah am Körper. Drücke dich über die Handflächen hoch und strecke die Arme zurück in die Ausgangsposition. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

Verfolge Enge Liegestütze in Cora

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