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Close Grip Push Up: Strengthen Your Chest and Triceps

Are you looking to strengthen your chest and triceps muscles and improve your push-up form? Look no further than the Close Grip Push Up! This exercise is a variation of the classic push-up that targets your triceps and inner chest muscles. Here at FitGAG, we’ve put together an expert guide to help you get the most out of your Close Grip Push Up. Get ready to strengthen your chest and triceps!

Table of Contents

Exercise Information

Close Grip Push Up is a bodyweight exercise that targets the triceps muscles in the upper arms and the chest muscles. This exercise involves performing a push-up while keeping the hands close together, providing increased resistance and activation to the triceps. Let’s dive into some general information about this exercise:

Level

Close Grip Push Up is a moderate-to-advanced exercise that is best suited for individuals with some experience in bodyweight exercises.

Equipment

To perform Close Grip Push Up, you don’t need any equipment, just a flat surface to perform the exercise on.

Type of Exercise

Close Grip Push Up is a compound exercise that targets multiple muscle groups, including the triceps and chest muscles. It’s a highly effective exercise for building upper body strength and muscle mass.

Close Grip Push Up: Working Muscles

The close grip push up is a bodyweight exercise that targets the muscles of the chest, triceps, and shoulders. This exercise is a variation of the traditional push up that involves placing the hands closer together, which places more emphasis on the triceps muscles. In this section, we will discuss the primary and secondary muscle groups that are involved during the close grip push up exercise.

Primary Muscle Group: Triceps and Chest

The primary muscle groups targeted during the close grip push up exercise are the triceps and chest muscles. The triceps brachii muscle is located on the back of the upper arm and is responsible for elbow extension. The pectoralis major muscle is located on the chest and is responsible for shoulder flexion, adduction, and internal rotation. During the exercise, these muscles are engaged to push the body off the ground and perform the movement.

Secondary Muscle Group: Shoulders

In addition to the triceps and chest muscles, the close grip push up exercise also engages the shoulder muscles. The anterior, middle, and posterior deltoid muscles are responsible for shoulder flexion, abduction, and extension, respectively. During the exercise, these muscles are engaged to stabilize the shoulder joint and control the movement of the body.

By engaging both the primary and secondary muscle groups, the close grip push up exercise provides a comprehensive workout for the upper body. This makes it an effective exercise for building upper body strength and endurance, improving posture and alignment, and developing a toned and muscular physique.

Stay tuned for the next section, where we will discuss the benefits of the close grip push up exercise.

Benefits of Close Grip Push Up

Close Grip Push Up is a bodyweight exercise that targets your triceps muscles and offers several benefits. Here are five benefits of incorporating this exercise into your fitness routine:

  • Improved Triceps Strength: Close Grip Push Up targets your triceps muscles, which can help improve your overall triceps strength and size.
  • Enhanced Muscle Recruitment: Close Grip Push Up engages more muscles in your chest, shoulders, and triceps, which can help improve overall upper body strength and aesthetics.
  • Increased Core Stability: Close Grip Push Up requires core stability, which can help improve your overall core strength and stability.
  • Convenient and Time Efficient: Close Grip Push Up is a bodyweight exercise that can be done anywhere, anytime, without any equipment, making it an easy and convenient exercise to incorporate into your fitness routine.
  • Variation and Progression: Close Grip Push Up can add variation to your chest and triceps workouts, which can help prevent boredom and stimulate new muscle growth. Additionally, the exercise can be made more challenging by increasing the reps or the tempo.

By incorporating Close Grip Push Up into your fitness routine, you can enjoy these benefits and more. However, it’s important to start slowly and progress gradually to avoid injury and ensure proper form. Additionally, it’s important to incorporate a variety of exercises into your fitness routine to ensure you’re targeting all muscle groups and avoiding boredom.

Close Grip Push-Up: Step-by-Step Instructions

The close grip push-up is an effective exercise for targeting the triceps and chest muscles while also engaging the core muscles. Here are the step-by-step instructions for the close grip push-up:

Starting Position:

  • Begin in a plank position on the floor with your hands positioned slightly closer than shoulder-width apart.
  • Keep your back straight and your core engaged throughout the exercise.

Now, let’s move on to the step-by-step instructions for the close grip push-up:

  1. Lower your body towards the ground by bending your elbows and keeping them close to your sides.
  2. Keep your head and neck in a neutral position and your elbows pointing backwards.
  3. Lower your body until your chest almost touches the ground, then push your body back up to the starting position.
  4. Repeat the exercise for 10-15 repetitions, or as many as you can do with proper form.
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Repeat these steps for the desired number of repetitions.

Close Grip Push Up – Proper Form and Technique

Close grip push-ups are a variation of the traditional push-up exercise that target the triceps and chest muscles. Proper form and technique are important to avoid injury and achieve maximum results.

Starting Position

  • Assume a standard push-up position with your hands placed close together, directly below your shoulders.
  • Your feet should be together, and your body should be in a straight line from your head to your heels.

Proper Form and Technique

  • Lower Your Body: Lower your body towards the ground, keeping your elbows close to your sides.
  • Pause: Pause briefly at the bottom of the movement, just above the ground.
  • Push Your Body Up: Push your body up to the starting position, keeping your elbows close to your sides.
  • Repeat: Repeat the exercise for 10 to 15 repetitions, focusing on maintaining proper form and breathing deeply.
  • Keep Your Core Engaged: Engage your core muscles by pulling your navel towards your spine. This will help you maintain proper form and stability throughout the exercise.
  • Keep Your Shoulder Blades Down: Keep your shoulder blades down and back throughout the exercise to avoid straining your neck or upper back.
  • Don’t Let Your Elbows Flare Out: Keep your elbows close to your sides throughout the exercise to target the triceps muscles.
  • Don’t Overdo It: Be gentle and avoid forcing your shoulder joint beyond its natural range of motion to avoid injury.
  • Gradually Increase Intensity: Gradually increase the intensity and duration of the exercise over time as your triceps become stronger.
  • Incorporate into Your Routine: Close grip push-ups can be a great addition to your upper body workout routine, especially if you are looking to build strength and size in your triceps and chest muscles.

By following these tips, you can perform close grip push-ups with proper form and technique, building and strengthening your upper body muscles effectively while minimizing the risk of injury. Remember to start slowly, focus on your breathing, and gradually increase the difficulty and intensity of the exercise over time.

Frequency and Progression: How to Get the Most Out of Your Close Grip Push Up Workouts

Close grip push-ups are an excellent exercise for targeting the triceps and chest muscles, and they can be done anywhere, without any equipment. In this section, we will discuss how to properly incorporate close grip push-ups into your workout routine and how to progress with this exercise over time.

Frequency

To see significant results with close grip push-ups, it is recommended to perform this exercise 2-3 times a week. However, it is important to listen to your body and avoid overtraining. If you feel any pain or discomfort, stop the exercise immediately. You can also alternate between close grip push-ups and other chest and triceps exercises, such as dips or skull crushers.

Progressive Overload

To progress with close grip push-ups, it is important to gradually increase the number of repetitions and/or difficulty level over time. One way to progress is to increase the number of repetitions you are performing, starting with 10-12 repetitions and gradually increasing to 15-20 repetitions. Another way is to increase the difficulty level of the exercise, such as by elevating your feet or performing diamond push-ups. Gradually increase the repetitions and difficulty level and avoid adding too much too quickly.

Mix It Up

To prevent boredom and keep your close grip push-up workouts fresh, it is important to mix up your exercise routine. You can perform close grip push-ups with different hand positions, such as diamond push-ups or knuckle push-ups. You can also incorporate other chest and triceps exercises, such as dips or triceps extensions.

Proper Form

Proper form is essential when performing close grip push-ups to avoid injury and get the most out of the exercise. Start in a plank position with your hands shoulder-width apart, fingers pointing forward, and your elbows tucked in. Lower your body down towards the floor, keeping your elbows close to your body. Push your body back up to the starting position. Keep your core engaged and avoid sagging your hips or arching your back.

Track Your Progress

To ensure you are making progress and staying on track with your close grip push-up workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the number of repetitions and difficulty level for each exercise. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating close grip push-ups into your chest and triceps workout routine can be a great way to build strength and endurance. By following these tips for frequency, progressive overload, and proper form, you can ensure that you are getting the most out of your close grip push-up workouts and reaching your fitness goals.

Mistakes of Close Grip Push Up

Close Grip Push Up is a challenging exercise that targets the triceps and chest muscles and can help improve upper body strength. However, like any exercise, there are common mistakes that can reduce its effectiveness and increase the risk of injury. Here are five mistakes to avoid during the Close Grip Push Up exercise:

  • Not using proper form: Using poor form during the Close Grip Push Up exercise can reduce its effectiveness and increase the risk of injury. It’s essential to maintain proper alignment of the shoulders, hips, and knees throughout the exercise.
  • Not using a full range of motion: Neglecting to use a full range of motion during the Close Grip Push Up exercise can reduce its effectiveness. Make sure to fully extend your arms and lower your chest as far as possible, while keeping proper form.
  • Lifting too heavy: Lifting too heavy during the Close Grip Push Up exercise can increase the risk of injury and reduce its effectiveness. Instead, focus on using your body weight or a weight that allows you to maintain proper form and use a full range of motion.
  • Not engaging the core: Engaging the core is essential to maintain proper form and prevent injury during the Close Grip Push Up exercise. Failure to engage the core can also reduce the effectiveness of the exercise.
  • Not using proper breathing: Not using proper breathing during the Close Grip Push Up exercise can reduce its effectiveness and increase the risk of injury. Remember to exhale as you push up and inhale as you lower yourself.
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By avoiding these common mistakes, you can ensure that you are getting the most out of your Close Grip Push Up exercise while reducing the risk of injury. Remember to use proper form, use a full range of motion, use an appropriate weight, engage the core, and use proper breathing throughout the exercise. With consistent practice, you can improve your upper body strength and target your triceps and chest muscles with the Close Grip Push Up exercise.

Variations of Close Grip Push Up: Add Variety to Your Chest and Triceps Workout

The close grip push up is an effective exercise for building strength and size in your chest and triceps muscles. However, doing the same exercise every day can become monotonous over time. Here are some variations to add variety to your chest and triceps workout and challenge your muscles in different ways:

Diamond Push Up

This variation involves placing your hands close together in a diamond shape to target your triceps muscles more intensely.

  • Get into a push up position and place your hands under your chest, with your thumbs and index fingers touching to form a diamond shape.
  • Lower your body to the ground, keeping your elbows close to your body.

Decline Close Grip Push Up

This variation involves elevating your feet on a bench or step to target your upper chest and triceps muscles more intensely.

  • Get into a push up position with your hands close together, and elevate your feet on a bench or step.
  • Lower your body to the ground, keeping your elbows close to your body.

Close Grip Plyometric Push Up

This variation involves doing explosive push ups to target your fast-twitch muscle fibers and improve your power and explosiveness.

  • Get into a push up position with your hands close together, and perform a quick explosive push up, lifting your hands off the ground at the top of the movement.

Close Grip Push Up with Knee Tuck

This variation involves adding a knee tuck to your close grip push up to target your core muscles and improve your balance and stability.

  • Get into a push up position with your hands close together, and as you lower your body, bring your knees to your chest.

Close Grip Spiderman Push Up

This variation involves adding a twist to your close grip push up to target your oblique muscles and improve your mobility and flexibility.

  • Get into a push up position with your hands close together, and as you lower your body, bring your knee to your elbow on the same side of your body.

Incorporating these variations into your close grip push up routine can help you add variety to your chest and triceps workout and achieve greater gains in upper body strength and size. As always, make sure to use proper form and technique to avoid injury.

Close Grip Push Up: 5 Alternatives to Build Your Chest and Triceps

Close grip push-ups are a great exercise for building chest and triceps muscles, but if you want to mix up your routine or add some variety, there are plenty of alternatives you can try. In this section, we’ll explore five exercises that target your chest and triceps and can help you build strength and size.

Diamond Push-Up

Diamond push-up is a great exercise for targeting the triceps and chest muscles.

  1. Start in a push-up position with your hands close together, forming a diamond shape with your index fingers and thumbs.
  2. Lower your body towards the ground, keeping your elbows close to your sides, then push yourself back up.
  3. Repeat for the desired number of repetitions.

Bench Press

Bench press is a classic exercise for building chest and triceps muscles.

  1. Lie on a bench with a barbell or dumbbells in your hands.
  2. Lower the weight towards your chest, keeping your elbows close to your sides, then push it back up.
  3. Repeat for the desired number of repetitions.

Dumbbell Fly

Dumbbell fly is a great exercise for targeting the chest muscles.

  1. Lie on a bench with a dumbbell in each hand, palms facing towards each other.
  2. Lower the weights out to the sides, keeping a slight bend in your elbows, then bring them back up to the starting position.
  3. Repeat for the desired number of repetitions.

Tricep Dip

Tricep dip is a great exercise for targeting the triceps muscles.

  1. Sit on the edge of a bench or chair with your hands on the edge next to your hips.
  2. Lower your body towards the ground, keeping your elbows close to your sides, then push yourself back up.
  3. Repeat for the desired number of repetitions.

Push-Up with Rotation

Push-up with rotation is a great exercise for targeting the chest, triceps, and core muscles.

  1. Start in a push-up position, then lower your body towards the ground.
  2. As you push yourself back up, lift one arm up towards the ceiling and rotate your body to one side.
  3. Lower your arm back down, then repeat on the other side.
  4. Repeat for the desired number of repetitions.

Incorporating these alternatives to close grip push-ups into your routine is a great way to target your chest and triceps muscles and build strength and size. These exercises require little to no equipment and can be done at home or at the gym. Give them a try and see how they work for you!

Close Grip Push Up: Tips and Tricks for Building a Stronger Upper Body

The close grip push up is a challenging exercise that targets your chest, triceps, and shoulders. In this section, we’ll share some tips and tricks to help you perform the close grip push up correctly and get the most out of it.

  • Warm-Up: Before performing the close grip push up, it’s important to warm up your upper body muscles. You can do this by performing some light cardio or dynamic stretching, such as arm swings or arm circles.
  • Proper Form: Maintaining proper form is crucial when performing the close grip push up. Begin by getting into a high plank position with your hands close together, directly under your shoulders. Lower your body towards the floor by bending your elbows, keeping them close to your body. Push back up to the starting position, keeping your body in a straight line.
  • Engage Your Core: To perform the close grip push up correctly, you need to engage your core muscles. Take a deep breath and draw your belly button towards your spine. This action stabilizes your core and helps you maintain proper form during the exercise.
  • Move Slowly: The close grip push up is a slow, controlled movement. Avoid using momentum or sagging your hips, as this can cause discomfort or injury. Move your body in a controlled and fluid motion to get the most out of the exercise.
  • Use the Right Repetition Range: Aim to perform 2-3 sets of 10-12 reps with the close grip push up.
  • Mix it Up: Mixing up your close grip push up routine can help keep your workout fresh and challenging. You can try different variations, such as elevating your feet or adding a clap at the top of the movement.
  • Stretch Afterwards: After performing the close grip push up, it’s important to stretch your upper body muscles. You can do this by placing your hands on a wall or surface and leaning forward, stretching your chest and shoulders.
  • Listen to Your Body: As with any exercise, it’s important to listen to your body and avoid pushing beyond your limits. If you feel any discomfort or pain, stop the exercise immediately.
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Incorporating these tips and tricks into your close grip push up routine can help you get the most out of this exercise and achieve a stronger upper body. Remember to always maintain proper form, engage your core muscles, and listen to your body. With time and practice, you’ll be able to perform the close grip push up like a pro and enjoy the benefits of healthier muscles.

Incorporating Close Grip Push Ups into Your Workout Routine for Maximum Effect

Close grip push ups are an effective exercise for targeting the triceps, chest, and shoulders. Here are some tips to help you incorporate this exercise into your workout routine for maximum effect:

  • Warm-up properly: Before doing close grip push ups, it’s important to warm up your arms and chest with exercises like arm circles, shoulder rotations, and light weight chest presses.
  • Use proper form: To perform close grip push ups, start in a plank position with your hands shoulder-width apart and your fingers pointed forward. Move your hands closer together so that your thumbs and index fingers touch. Lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position. Repeat for 8-12 reps.
  • Mix up your routine: Don’t just perform close grip push ups in isolation. Mix it up by incorporating other exercises that target your triceps, chest, and shoulders, such as bench presses and dips.
  • Use progressive overload: To continue to see progress, you’ll need to use progressive overload, which means gradually increasing the number of reps or sets over time.
  • Don’t overdo it: It’s important to give your muscles time to recover, so don’t overdo it with close grip push ups. Aim to perform the exercise for 2-3 sets, 1-2 times per week.
  • Focus on your breathing: It’s important to regulate your breathing throughout the exercise to ensure that you’re getting enough oxygen to your muscles. Focus on inhaling deeply through your nose as you lower your body towards the ground, and exhaling forcefully through your mouth as you push back up to the starting position.
  • Engage your core: To get the most out of close grip push ups, make sure to engage your core muscles, including your abs and lower back. This will help you maintain proper form and prevent injury.
  • Rest between sets: Allow your muscles time to recover between sets. Rest for 60-90 seconds between sets to ensure that you’re performing each rep with proper form.
  • Incorporate close grip push ups into your workout routine: In addition to incorporating close grip push ups into your workout routine, consider doing them as part of a superset or a circuit to challenge your muscles even more.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of close grip push ups and achieving stronger triceps, chest, and shoulders.

Ultimate Workout Plan for Close Grip Push Up:

Close Grip Push Up is an effective exercise that targets the triceps muscles, helping to increase arm strength and muscle size. Here’s a one-week workout plan to help you incorporate Close Grip Push Up into your routine:

Day 1: Warm-up

  • Warm-up: 5-10 minutes of cardio
  • Close Grip Push Up: 3 sets x 10-12 reps
  • Diamond Push Up: 3 sets x 10-12 reps
  • Dumbbell Bench Press: 3 sets x 10 reps
  • Plank: 3 sets x 30 seconds
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Close Grip Push Up: 3 sets x 10-12 reps
  • Pull-ups: 3 sets x 10 reps
  • Dumbbell Rows: 3 sets x 12 reps per arm
  • Dumbbell Shoulder Press: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Close Grip Push Up: 3 sets x 10-12 reps
  • Squats: 3 sets x 10 reps
  • Deadlifts: 3 sets x 10 reps
  • Calf Raises: 3 sets x 15 reps
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Close Grip Push Up: 3 sets x 10-12 reps
  • Kettlebell Swings: 3 sets x 10 reps
  • Lunges: 3 sets x 12 reps per leg
  • Side Plank: 3 sets x 30 seconds per side
  • Cool-down: 5-10 minutes of stretching

Remember to maintain proper form and technique when performing Close Grip Push Up. Keep your elbows close to your sides, using controlled movements. With consistent practice and effort, you’ll be able to increase triceps strength and muscle size with Close Grip Push Up.

Conclusion

Close Grip Push Up is an excellent exercise for anyone looking to strengthen their chest and triceps muscles and improve their push-up form. However, it’s important to use proper form and start slowly before gradually increasing the intensity to avoid injury and get the most out of the exercise. Remember to keep your core engaged and your elbows close to your body throughout the exercise, and avoid arching your lower back. So, if you’re ready to take your push-up workout to the next level, give Close Grip Push Up a try with our expert guide. Thanks for reading, and keep fit with FitGAG!

Author

  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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