Type of exerciseCompound

Muscles usedShoulders, Triceps, abs


The close grip push upemphasize the inside of the pecs and will further engage the triceps. This is a more difficult variant than the conventional pump.

Discover the instructions for close grip push up

  • 1. Put yourself in the plank position on the ground and on the tip of the feet, the body parallel to the ground.
  • 2. Place your hands under the chest center, below the level of the shoulder height and join both thumbs.
  • 3. Stick the elbows as much as possible to the body.
  • 4. Stay sheathed, align the shoulders, pelvis, knees and ankles on the same axis.
  • 5. Inhale deeply and slowly lower your whole body just above the ground. The chest may touch the ground slightly.
  • 6. Return slowly to the starting position by pushing in the palms of the hands.
  • 7. Continue your series by repeating the movement.

Work harder with our techniques, tips and advice for close grip push up

  • 1. Tighten up your hands to amplify the contraction of your pecs (internal part) and your triceps.
  • 2. Keep your elbows close and if possible glued to the body.
  • 3. Perform the full amplitude motion to get a better job.
  • 4. Contract the glutes to stabilize the pelvis. The pelvis is aligned with the shoulders and the knee-ankle axis over the entire exercise.
  • 5. Add a blocking time at the top and bottom of the position for more effort.
  • 6. Vary the speed of movement according to the sessions for muscle fibers.
  • 7. Finish on the knees rather than give up the series.

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