Band Close-grip Push-up

tricepsupper armsband

Matutunan kung paano gawin ang Band Close-grip Push-up nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Triceps, na may secondary emphasis sa Chest, Shoulders.

Band Close-grip Push-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Close-grip Push-up

Sundin ang mga hakbang na ito para maisagawa ang Band Close-grip Push-up nang may tamang form:

  1. 1Ilagay ang band sa paligid ng itaas ng mga braso, kaunti sa itaas ng mga siko.
  2. 2Kumuha ng push-up position nang ang mga kamay ay direkta sa ilalim ng mga balikat at ang katawan ay bumubuo ng tuwid na linya mula ulo hanggang takong.
  3. 3I-bend ang mga siko at ibaba ang dibdib patungo sa sahig, pinapanatiling malapit ang mga siko sa mga gilid.
  4. 4Itulak sa pamamagitan ng mga palad para iunat ang mga braso at bumalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Band Close-grip Push-up

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment
band
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 Band Close-grip Push-up?

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

P

Push / Pull / Legs

Push Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

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.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Close-grip Push-up?

Ang Band Close-grip Push-up ay pangunahing nagta-target sa iyong Triceps. Ang mga secondary muscles na ginagamit ay kabilang ang Chest, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper arms.

Anong equipment ang kailangan ko para sa Band Close-grip Push-up?

Ang Band Close-grip Push-up ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Close-grip Push-up nang may tamang form?

Simulan sa pamamagitan ng Ilagay ang band sa paligid ng itaas ng mga braso, kaunti sa itaas ng mga siko. Kumuha ng push-up position nang ang mga kamay ay direkta sa ilalim ng mga balikat at ang katawan ay bumubuo ng tuwid na linya mula ulo hanggang takong. I-bend ang mga siko at ibaba ang dibdib patungo sa sahig, pinapanatiling malapit ang mga siko sa mga gilid. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

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

The Band 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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