Close-grip pushup
Triceps . Chest . Front delts
Hands close together, keep the elbows tucked to the ribs.
Use in a programExercise profile
Best forStrengthMuscle growthEndurance
Effectiveness★★★★☆ 4/5
EquipmentNone
Also worksTriceps, Chest, Front delts, Core
Recommended3 sets x 8-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A pushup variation that shifts the load onto the triceps.
- Setup
- Hands under the chest, body in a straight plank line.
- Common mistakes
- Flaring the elbows or letting the hips drop.
- Easier
- Do them with the hands on a raised surface.
- Harder
- Elevate the feet or slow the lowering.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s