November 23, 2021 4 min read
Unlike traditional or wide grip push-ups, close grip push-ups involve doing your push-ups with your hands placed even more narrow than shoulder-width apart. Like other forms of push-ups, this workout is great for building muscles in the delts, biceps, and chest but has other benefits as well.
Similar to wide grip push-ups, close grip push-ups are performed by getting in plank position with your wrists underneath your shoulders and your fingers pointing forward.
The close grip push-up puts more pressure on the biceps, triceps, and chest.
While both variations use the same muscles, they activate different muscle responses. Because of this the close-grip push-up is commonly considered the more strenuous push-up variation.
The muscles that are jacked when doing a close grip push-up are the following:
The biceps also play an active role during a close grip push-up and have arole in stabilizing the shoulder joint during the movement.
As described above, doing close grip push-ups requires you to be in alignment. So, where should your feet be?
If you are a beginner, keeping your toes on the floor is fine.
This is becauseit can help build strength in your legs that will be necessary to get better at your reps. You can eventually work up to trying these push-ups with your feet elevated to challenge yourself. First, however, it's crucial that your hips stay down and not come up toward the ceiling when you lower into the exercise.
If that happens, then try elevating your feet or doing the push-up with bent knees until you feel confident enough to lower your hips back towards the floor as you press back up.
1. First, you need to come into the plank position with your wrists underneath your shoulders and your fingertips pointing forward. Check that your neck and back are both in a neutral position so that your core is engaged.
2. Place both hands approximately two inches apart and bring in your elbows so that they are close to your ribs on both sides. Make sure your spine is not too low or too high but is in a perfectly neutral position.
3. Next, lower yourself down toward the ground slowly by bending your elbows and allowing them to move outwards slightly.
4. Slowly lift yourself back up into starting form while keeping your spine in the neutral position.
5. After your first rep, depending on your experience you can do 2-3 sets of 8 to 10 reps each.
6. If you are a beginner, it's more important to perfect your form first before increasing your reps as not to get injured or develop the incorrect form.
If you're looking for a way to tone your arms and strengthen your upper body, then close grip push-ups can be a great exercise for you. Not only do they target your chest muscles, but they also work out your arms, shoulders, and back as well.
Part of what makes the close grip push-up so useful, is that you are do them from nearly anywhere where there is a flat surface. No machines or workout equipment is necessary for this explosive workout. Some additional benefits are the following:
So there we are, close grip push-ups have proven to be one of the best and most widely performed push-up variations. If done correctly, you should be able to build up some seriously strong arms and a solid chest