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Close-grip Push-up

Exercise Profile

Body PartTriceps, Upper Arms
EquipmentBody weight
Primary MusclesTriceps Brachii
Secondary MusclesDeltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
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Introduction to the Close-grip Push-up

The Close-grip Push-up is an effective bodyweight exercise that primarily targets the triceps, chest, and core muscles, promoting upper body strength and stability. It's suitable for people at all fitness levels, from beginners seeking to build basic strength to advanced athletes looking to enhance muscle definition. This exercise is a popular choice for its convenience and versatility, as it requires no equipment and can be performed anywhere, making it an ideal addition to any workout routine.

Performing the: A Step-by-Step Tutorial Close-grip Push-up

  • Keep your feet together and back straight, forming a straight line from your head to your heels, this is your starting position.
  • Slowly lower your body by bending your elbows until your chest nearly touches the floor, keeping your elbows close to your body throughout the movement.
  • Pause for a moment at the bottom, then push yourself back up to the starting position by extending your arms.
  • Repeat this movement for the desired number of repetitions, remembering to keep your body straight and your core engaged throughout the exercise.

Tips for Performing Close-grip Push-up

  • **Maintain Proper Body Alignment**: Keep your body in a straight line from your head to your heels. Don't let your lower back sag or your buttocks stick up in the air. This not only helps to engage the correct muscles but also prevents injuries.
  • **Controlled Movements**: Avoid rushing the push-ups. Lower your body slowly and push back up with control. Fast, uncontrolled movements can lead to poor form and potential injury. Controlled movements also ensure that your muscles are fully engaged throughout the exercise.
  • **Full Range of Motion**: Make sure to lower your body until your chest almost touches the floor, and then fully extend your arms on the way up. Half push-ups won't give you

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 might be challenging at first because it requires more strength and stability compared to regular push-ups. Beginners should start slowly, perhaps even modifying the exercise by doing it on their knees or against a wall until they build up enough strength to do a standard close-grip push-up. It's also important to ensure proper form to avoid injury.

What are common variations of the Close-grip Push-up?

  • Spiderman Close-grip Push-up: This involves bringing your knee to your elbow on each rep, while maintaining a close hand position, to engage your core and obliques.
  • Close-grip Push-up with Feet Elevated: By elevating your feet on a bench or step, you can increase the difficulty and target your upper chest and shoulders more.
  • One-Arm Close-grip Push-up: This advanced variation involves performing the exercise with one arm, significantly increasing the challenge and strength required.
  • Close-grip Push-up with Resistance Band: Adding a resistance band around your back can increase the resistance during the push-up, helping to build more strength and muscle.

What are good complementing exercises for the Close-grip Push-up?

  • Diamond Push-ups: Like close-grip push-ups, diamond push-ups place more emphasis on the triceps and shoulders, but they also involve the pectoral muscles more, thus helping to build overall upper body strength.
  • Skull Crushers: This exercise also focuses on the triceps, like close-grip push-ups, but it is performed using weights, which can help to increase the intensity of the workout and further strengthen these muscles.

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