Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Bodyweight
Close-Grip Push-Up
Chest · None · Primary muscle: Triceps
Active
Difficulty3/5
Repetitions1–100
Sets1–40
Tempo3-1-1
Rest75s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Begin in a high plank with your hands narrower than shoulder width, positioned beneath your chest and close to your torso.
- Extend your legs, brace your core and glutes, and maintain a straight line from your head through your heels.
- Bend your elbows straight back and keep them close to your ribs as you slowly lower your body.
- Lower through a full range of motion until your chest is just above the floor while keeping your shoulders stable.
- Press firmly through your palms, emphasizing the triceps, until your arms are fully extended without losing body alignment.
Muscle focus
Muscles
Primary: Triceps
Coaching
Tips
- Keep your elbows tracking close to your sides to maintain triceps emphasis and reduce shoulder strain.
- Spread your fingers and press through the entire palm to create a stable base.
- Brace your core and squeeze your glutes throughout every repetition to prevent your hips from sagging.
- Use a slow lowering phase and pause briefly near the floor before pressing upward.
Technique check
Common mistakes
- Placing the hands too wide to maintain a true close-grip position.
- Allowing the elbows to flare away from the torso.
- Letting the hips sag or rise out of the straight head-to-heels alignment.
- Stopping short of a full range of motion.
- Shifting the shoulders excessively forward beyond the hands.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes