Body weight
Close-grip push-up
Close-grip push-up mainly works your triceps and chest. It also helps your front shoulders and abs.
Step by step
- Place hands under your chest, close but comfortable.
- Lower with elbows brushing along your sides.
- Press up until your arms are fully straight.
What you should feel
Your triceps burn most, with your inner chest helping. Your wrists and elbows should not hurt.
Common mistake
Putting hands too close so wrists hurt; set them about shoulder width or slightly narrower.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Triceps pushdownTriceps
Skull crusherTriceps
Overhead dumbbell triceps extensionTriceps
Close-grip bench pressTriceps
Rope pushdownTriceps
Reverse-grip pushdownTricepsQuestions
What muscles does the close-grip push-up work?
Close-grip push-up mainly works your triceps and chest. It also helps your front shoulders and abs.
Can I do the close-grip push-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the close-grip push-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free