Chest
Close Grip Push Ups
A push up with your hands close together and your elbows tucked. It puts more of the work on your triceps, with your chest and shoulders still in it.
- Works
- Triceps, chest, front shoulders, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a plank with your hands under your chest, a little narrower than your shoulders, fingers pointing forward.
- 2Brace your core and squeeze your glutes so your body makes a straight line from head to heels.
- 3Bend your elbows to lower your chest toward your hands, elbows brushing your sides.
- 4Push the floor away until your arms are straight.
Cues
- Elbows back toward your hips, not out to the sides.
- Chest to your hands, not chin to the floor.
- Hips stay in line with your shoulders.
Common mistakes
- Elbows flaring out. Squeeze them in so they brush your ribs. That's what puts the work on your triceps.
- Hips sagging. Squeeze your glutes and brace your core. Drop to your knees if you can't hold the line.
- Hands too close. Hands touching is harder on your wrists and elbows. Just inside shoulder width is plenty.
Easier
Tiff's version keeps her hips on the floor: lower your chest down, then press your upper body up (a cobra push up). Hands on a bench works too.
Harder
Take 3 seconds to lower, or put your feet up on a bench or step.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Are close grip push ups the same as diamond push ups?
Close, but not quite. Diamond push ups put your hands together under your chest, thumbs and fingers touching. Close grip keeps your hands a little narrower than your shoulders, which is a bit easier on your wrists and elbows.
