Instructions

1

Start in a plank position with hands placed slightly wider than shoulder-width apart, arms fully extended, and body in a straight line from head to heels with core engaged

2

Position hands directly under shoulders with palms flat on the ground, feet hip-width apart, and maintain a neutral spine with head aligned with the torso

3

Lower your body by bending the elbows, keeping them at approximately 45 degrees from the body, until the chest nearly touches the ground while maintaining a rigid plank position

4

Press through the palms to extend the elbows and drive the body back to the starting position, achieving full arm extension at the top of the movement

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESTriceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Close Grip Push-up stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
Improves overall Upper Arms stability and proprioception during heavy loads.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

To maximize the Close Grip Push-up , actively squeeze the Pectoralis Major at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Triceps, Anterior Deltoids, Serratus Anterior, Core Stabilizers 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