Quick Answer
Close-Grip Push-Up is a intermediate strength exercise that targets your triceps. It uses only your bodyweight. Place hex dumbbell(s) on floor.
Video Tutorial
How to Perform the Close-Grip Push-Up
- 1
Place hex dumbbell(s) on floor.
- 2
Assume high plank position, hands gripping dumbbell handle(s), close together under chest.
- 3
Keep body straight, core engaged.
- 4
Lower chest towards dumbbell(s) by bending elbows.
- 5
Keep elbows tucked close to body.
- 6
Push back up to start, extending elbows.
- 7
Repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Close-Grip Push-Up isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Close-Grip Push-Up work?
The Close-Grip Push-Up primarily works your triceps. Secondary muscles include the abdominals, chest and shoulders.
What equipment do I need for the Close-Grip Push-Up?
The Close-Grip Push-Up needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Close-Grip Push-Up suitable for beginners?
The Close-Grip Push-Up is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Close-Grip Push-Up should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Close-Grip Push-Up every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.