Close Grip Push-Up Exercise: A Guide to Sculpt Strong Arms

Close grip push-ups can be a great exercise for individuals who want to strengthen their chest, triceps, and shoulders. Despite being a bodyweight exercise, it is an effective way to increase upper body strength and improving posture.

In this article, we will explore the benefits of close grip push-ups, the body parts impacted, the equipment required, a step-by-step guide on performing the exercise, as well as common errors to avoid.

Benefits of Close Grip Push-Ups Exercise

Close grip push-ups are an effective way to target your chest, triceps, and shoulders. The close hand placement creates more emphasis on the triceps muscles, allowing for greater strength gains in that area.

Additionally, close grip push-ups can help improve your posture by engaging your core and back muscles, which are essential for maintaining proper alignment.

This exercise also requires no equipment and can be performed anywhere, making it a convenient and practical addition to your fitness routine.

What Body Parts are Impacted by Close Grip Push-Ups Exercise

Close grip push-ups primarily target the triceps and chest muscles, but the shoulders and core also play a significant role in the exercise. By working these muscles, you can achieve a more balanced and toned upper body.

Equipment You Need to do Close Grip Push-Ups Exercise

To perform close grip push-ups, you only need your body weight and a flat surface to exercise on.

Steps for Doing Close Grip Push-Ups Exercise

Step 1: To begin, start in a high plank position with your hands shoulder-width apart and directly under your shoulders. Bring your hands closer together until they are directly under your chest, with your fingers pointing forward or slightly inward.

Make sure your body forms a straight line from your head to your heels, and engage your core muscles to maintain stability.

Step 2: Lower your body down to the ground by bending your elbows and keep your arms close to your body. Your chest should lower down between your hands, but avoid letting your hips sag or arching your lower back.

Keep your gaze fixed on the ground a few inches in front of you to maintain proper alignment.

Step 3: Push yourself back up to the starting position by extending your arms fully, and straightening your elbows. Remember to keep your body in a straight line throughout the movement, with your core engaged.

Step 4: Repeat the movement for the desired number of reps. Aim for three sets of 10-15 reps to start, and gradually increase the number of reps or sets as you get stronger.

Remember to maintain proper form and engage your core muscles throughout the exercise to avoid strain on your lower back or shoulders.

Here is a video showing how to do Close Grip Push-Ups.

Mistakes to Avoid while doing Close Grip Push-Ups Exercise

Do not allow their elbows to flare out. This can put unnecessary strain on your shoulders and reduce the effectiveness of the exercise. Keep your elbows close to your body throughout the movement to target your triceps and chest muscles effectively.

Another mistake to avoid is not lowering your body enough. If you only do a partial push-up, you won’t be getting the full benefits of the exercise. Aim to lower your body until your chest almost touches the ground before pushing back up.

Finally, be sure to engage your core and keep your back straight throughout the exercise. This will help you maintain proper form and avoid putting unnecessary strain on your lower back.

Conclusion

Close grip push-ups are a simple effective exercise for building upper body strength and toning chest and triceps muscles. With no equipment required, you can easily do this exercise anywhere, making it a convenient and practical addition to your fitness routine.

Remember to keep your elbows close to your body, lower your body fully, and engage your core to avoid common mistakes and get the most out of this exercise.

With consistent practice, close grip push-ups can help you achieve your fitness goals and take your upper body strength to the next level. For another exercise that targets your triceps, check out the tricep kickback!