Instructions

1

Start in a full plank position with hands placed shoulder-width apart, arms fully extended, toes on the ground, and body in a straight line from head to heels. Engage your core and maintain neutral spine alignment.

2

Position hands directly under shoulders with palms flat on the floor. Brace your core, squeeze your glutes, and keep your neck neutral by looking slightly ahead of your hands.

3

Lower your body by bending your elbows and controlling the descent. Keep elbows at approximately 45 degrees from your body (not flaring out excessively). Lower until your chest nearly touches the floor, maintaining a rigid body position throughout.

4

Press through your palms to extend your elbows and drive your body back to the starting position. Maintain core tension and straight body alignment. Do not let hips sag or pike upward at the top.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Rectus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Close Grip Push-up allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Improves overall Upper Arms stability and proprioception during heavy loads.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Pectoralis Major.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Serratus Anterior, Rectus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Close Grip Push-up, focus on mastering the movement pattern with zero weight before adding Body weight.

Close Grip Push-up