Push-Ups - Close Triceps Position
Muscles worked
Instructions
- 1Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- 2Lower yourself until your chest almost touches the floor as you inhale.
- 3Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 4After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
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 Push-Ups - Close Triceps Position
Close-grip triceps push-ups follow the same mechanics as a standard push-up, but with the hands positioned closer together than shoulder width. This narrower grip reduces chest involvement in favor of the triceps, which become the primary driver of the push. It's an excellent bodyweight variation for building elbow lockout strength without any equipment. It demands solid wrist and elbow stability, so mastering the standard push-up first is recommended before narrowing the grip too much.
check_circleBenefits
- check_circleStrongly builds the triceps with no equipment at all
- check_circleDevelops elbow lockout strength
- check_circleStill a good secondary builder for the chest and shoulders
- check_circleNatural progression from the standard push-up
lightbulbExecution tips
- lightbulbKeep the elbows tucked along the torso, not flared
- lightbulbDon't bring the hands too close together when starting out
- lightbulbKeep the body perfectly aligned without sagging the back
- lightbulbLower until you almost touch the floor for a full range
warningCommon mistakes
- warningFlaring the elbows outward, which stresses the shoulder
- warningBringing the hands too close together right from the start
- warningLetting the hips sag during the set
- warningNot lowering deep enough
helpFrequently asked questions
What's the difference from a standard push-up?expand_more
The narrower grip shifts the work from the chest toward the triceps, which become the primary driver.
Should I master the standard push-up before this variation?expand_more
Yes, that's recommended to ensure good wrist stability before narrowing the grip.
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