Close-grip Push-up

triceps upper arms body weight

Learn how to do the Close-grip Push-up with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Close-grip Push-up exercise demonstration showing proper form

How to Do the Close-grip Push-up

Follow these steps to perform the Close-grip Push-up with correct form:

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

Close-grip Push-up Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment: body weight
Body Part: upper arms
Category: Main

Recovery & Training Frequency

Recommended Recovery Time: 1–2 days
Weekly Frequency: 2–4 sessions per week
Why: Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets: 3–4
Reps: 5–8
Rest: 90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets: 3–5
Reps: 10–20
Rest: 45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets: 2–4
Reps: 20–30
Rest: 20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Close-grip Push-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

Push / Pull / Legs

Push Day

Upper / Lower

Upper Day

Full Body

Any session

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Muscles & Anatomy

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.

Pro Tips for Better Results

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.

Common Mistakes to Avoid

✗ Hands placed too close together (thumbs touching)

Fix: 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

Fix: 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

Fix: 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

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

How to Program the Close-grip Push-up

Sets & Reps

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.

Frequency

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.

Where to Place It in Your Workout

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.

How to Progress

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.

Variations & Alternatives

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.

Related Exercises

Frequently Asked Questions

What muscles does the Close-grip Push-up work?

The Close-grip Push-up primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

Do I need equipment for the Close-grip Push-up?

No. The Close-grip Push-up is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Close-grip Push-up with proper form?

Start by Start in a high plank position with your hands placed close together, directly under your shoulders. Engage your core and lower your body towards the ground, keeping your elbows close to your sides. Push through your palms to extend your arms and return to the starting position. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Close-grip Push-up?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Close-grip Push-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Close-grip Push-up best for?

The Close-grip Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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