Incline Push-Up Close-Grip
Muscles worked
Instructions
- 1Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
- 2Place your hands next to one another on the bar.
- 3Position your feet back from the bar with arms and body straight. This will be your starting position.
- 4Keeping your body straight, lower your chest to the bar by bending the arms.
- 5Return to the starting position by extending the elbows, pressing yourself back up.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Push-Up Close-Grip
Close-grip incline push-ups are performed with your hands placed together on a Smith machine bar or a stable elevated platform, rather than at shoulder width. This narrow grip combined with the incline reduces the relative bodyweight load while shifting the emphasis toward the triceps, with the chest and front deltoids working as secondary movers. The incline makes the movement more accessible than close-grip push-ups on the floor, making it a great stepping stone toward full diamond push-ups. Your body needs to stay tightly braced and aligned from shoulders to ankles throughout the descent and press, without letting your hips sag. It's a practical bodyweight exercise requiring no equipment beyond a stable elevated surface, ideal for training the triceps at home or as an addition to a strength session.
check_circleBenefits
- check_circleTargets the triceps more directly than a standard push-up
- check_circleAn accessible entry point toward the diamond push-up
- check_circleRequires no special equipment
- check_circleBuilds overall upper-body bracing strength
lightbulbExecution tips
- lightbulbKeep your elbows close to your body instead of flaring them out
- lightbulbMaintain a straight line from shoulders to ankles
- lightbulbPick a platform height that matches your level
- lightbulbLower slowly to maximize triceps engagement
warningCommon mistakes
- warningLetting the elbows flare out like a standard push-up
- warningLetting the hips sag during the movement
- warningPicking too shallow an incline, making it too hard for your level
- warningCutting the range of motion short by not lowering enough
helpFrequently asked questions
How is this different from a regular push-up?expand_more
The narrow grip and incline shift the emphasis toward the triceps rather than the broader chest-and-shoulder group.
How do I progress toward floor diamond push-ups?expand_more
Gradually lower the platform height until you can perform the movement directly on the floor.
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