Close Grip Push Up

How to do it

1. Start in a high plank with your hands directly under your shoulders or slightly narrower.
2. Brace your midsection so the body forms a straight line.
3. Lower your chest toward your hands, keeping the elbows close to your ribs.
4. Stop when your chest is just above the floor.
5. Press back up to straight arms.

Tips

• Point the elbows back toward the feet, not out to the sides.
• Keep the hands narrow enough that the forearms brush the ribs.

Common mistakes

• Flaring the elbows out.
• Letting the hips sag.
• Cutting the depth short.

Muscles worked by the Close Grip Push Up

• Mid chest Primary24%
• Triceps (lateral head) Primary15%
• Front delts Secondary13%
• Triceps (medial head) Secondary9%
• Lower chest Primary9%
• Upper chest Secondary9%
• Triceps (long head) Secondary7%
• Serratus anterior Minor6%
• Lower abs Stabilizer3%
• Upper abs Stabilizer3%
• Obliques Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Hands under the chest raise triceps activity (Cogley 2005). The push up is a closed-chain bench press: same chest, front delt and triceps pattern, with more serratus because the shoulder blades move freely and a plank-like core demand.

Close Grip Push Up alternatives

Same equipment

• Diamond Push UpBodyweight
• Tricep Push UpBodyweight

Different equipment

• Smith Machine Close Grip Bench PressSmith machine
• Board PressBarbell

Easier

• Close Grip Bench PressBarbell
• Close Grip EZ Bar PressEZ bar

Make it harder

• Kettlebell Push UpKettlebell
• Weighted Push UpOther equipment
• Archer Push UpBodyweight
• One Arm Push UpBodyweight

Make it easier

• Push UpBodyweight
• Incline Push UpBodyweight
• Push Up on KneesBodyweight
• TRX Chest PressTRX

Similar exercises

• Clap Push UpBodyweight
• Depth Push UpBodyweight
• Plyo Push Up on BoxBodyweight

Frequently asked questions

What muscles does the Close Grip Push Up work?

Mainly the mid chest, triceps (lateral head) and lower chest. The front delts, triceps (medial head), upper chest and triceps (long head) assist.

Is the Close Grip Push Up good for beginners?

The Close Grip Push Up is rated intermediate. If you are new, learn the Push Up first and build up from there.

What is a good alternative to the Close Grip Push Up?

For example the Diamond Push Up, Tricep Push Up and Smith Machine Close Grip Bench Press. They train mostly the same muscles, some with different equipment.

How do you make the Close Grip Push Up harder?

Add weight or reps, or move on to the Kettlebell Push Up and Weighted Push Up.

Sources

• Calatayud et al. 2015, JSCR 29(1):246-253 (bench press vs push up)
• Cogley et al. 2005, JSCR 19(3):628-633 (hand positions)

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