Incline Close-grip Push-up
Learn how to do the Incline Close-grip Push-up with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Incline Close-grip Push-up
Follow these steps to perform the Incline Close-grip Push-up with correct form:
- 1Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
- 2Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
- 3Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
- 5Repeat for the desired number of repetitions.
Incline Close-grip Push-up Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Extended
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 Incline 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
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Incline Close-grip Push-up work?
The Incline 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 Incline Close-grip Push-up?
No. The Incline 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 Incline Close-grip Push-up with proper form?
Start by Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. 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 Incline 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 Incline 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 Incline Close-grip Push-up best for?
The Incline 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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