Close-grip Push-up
Exercise Profile
Related Exercises:
Get the exercise library in your pocket!
Introduction to the Close-grip Push-up
The Close-grip Push-up is a highly beneficial exercise that primarily targets the triceps, chest, and core muscles, providing a comprehensive upper body workout. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, due to its adjustable difficulty based on body positioning. People would want to perform this exercise as it not only helps in building muscle strength and endurance but also improves body balance and stability without the need for any special equipment.
Performing the: A Step-by-Step Tutorial Close-grip Push-up
- Engage your core and keep your back flat, ensuring your body is in a straight line from head to heels.
- Lower your body by bending your elbows, keeping them close to your body, until your chest is just above the floor.
- Push your body back up to the starting position, keeping your elbows close to your body throughout the movement.
- Repeat the exercise for your desired number of repetitions, ensuring to maintain proper form throughout.
Tips for Performing Close-grip Push-up
- **Maintain Body Alignment**: Your body should form a straight line from your head to your heels. Avoid arching your back or sagging your hips towards the ground, which can put unnecessary strain on your lower back. Engage your core and squeeze your glutes to maintain this alignment throughout the exercise.
- **Controlled Movement**: Avoid rushing through the movements. Lower your body in a controlled manner until your chest nearly touches the floor, then push back up to the starting position. This will ensure you're fully engaging your muscles and not relying on momentum.
- **Elbow Position**: A common mistake is flaring out the elbows, which can put strain on your shoulders
Close-grip Push-up FAQs
Can beginners do the Close-grip Push-up?
Yes, beginners can do the Close-grip Push-up exercise. However, it's important to note that this exercise can be more challenging than a standard push-up as it places more emphasis on the triceps. Beginners should start slowly, focus on maintaining proper form, and gradually increase their repetitions as their strength improves. If it's too difficult, they can modify the exercise by doing it on their knees instead of their toes. As always, it's a good idea to consult with a fitness professional to ensure the exercise is being performed correctly and safely.
What are common variations of the Close-grip Push-up?
- Triceps Push-ups: In this variation, you keep your elbows tucked in close to your body as you perform the push-up, putting more emphasis on the triceps.
- Spiderman Push-ups: This involves bringing one knee to the elbow on the same side as you lower your body, working the obliques as well as the arms and chest.
- Dive Bomber Push-ups: This variation involves starting in a downward dog position, swooping down as if diving under a bar, and pushing back up, targeting the shoulders, chest, and triceps.
- T-push-ups: This variation involves performing a regular push-up, but as you push back up, rotate the body to one side, lifting the arm on that side towards the ceiling, working the shoulders and core.
What are good complementing exercises for the Close-grip Push-up?
- Diamond Push-ups: This exercise also involves a narrow hand placement similar to close-grip push-ups, and it further intensifies the work on the triceps and chest muscles, aiding in the development of upper body strength and stability.
- Plank: While this exercise targets the core, it also strengthens the shoulders and triceps, muscles that are heavily engaged in close-grip push-ups, thereby improving overall form and endurance in these push-ups.
Related keywords for Close-grip Push-up
- Close-grip push-up workout
- Bodyweight triceps exercise
- Upper arm strengthening exercises
- Bodyweight push-up variations
- Close-grip push-up form
- Home workout for triceps
- No equipment upper arm exercise
- Close-grip push-up technique
- Triceps workout with body weight
- Upper body strength exercises