Smart Workout Diary

Push-Up Close Hand

The close-grip push-up is a bodyweight pressing exercise performed with the hands placed closer together than in a standard push-up. It primarily targets the triceps while also training the chest, shoulders, and core. It supports upper-body pressing strength, muscular endurance, and body-control development.

Demonstration

Push-Up Close Hand — demonstration 1
Push-Up Close Hand — demonstration 2

Instructions

  1. Begin in a high plank with your hands on the floor directly beneath or slightly inside your shoulders, fingers pointing forward.
  2. Bring your feet together or slightly apart, brace your abdominal muscles, and form a straight line from head to heels.
  3. Inhale as you bend your elbows, keeping them close to your ribs while lowering your chest under control.
  4. Lower only as far as you can while keeping your body aligned and your shoulders comfortable.
  5. Exhale and press through your palms to return to the high plank, fully extending the elbows without forcefully locking them.
Muscle Group
Triceps
Other Muscle Groups
Chest, Front Delts
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the elbows close to emphasize the triceps; do not let them flare widely to the sides.
  2. Keep your hips level with your shoulders; avoid sagging the lower back or lifting the hips too high.
  3. Use a controlled tempo, especially on the lowering phase, rather than dropping toward the floor.
  4. If full repetitions are not yet comfortable, perform the same movement with your knees on the floor while maintaining a straight line from knees to head.
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