Incline Close Grip Push-up

Instructions

1
Sit on the edge of a flat bench with feet secured or positioned for stability. Back is upright and torso is perpendicular to the floor.
2
Place hands behind the head with fingers loosely clasped or crossed on the chest. Engage core muscles and maintain neutral spine alignment.
3
Slowly lower the torso backward by extending through the hips and spine, allowing controlled descent toward horizontal position. Keep core engaged throughout the lowering phase to prevent excessive lower back arch.
4
Drive through the core and return to upright seated position by flexing the abdominal muscles, bringing torso back to starting position. Exhale as you return to start, maintaining control and avoiding momentum.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Incline 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 Rectus Abdominis and associated synergists.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Improves overall Upper Arms stability and proprioception during heavy loads.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Incline Close Grip Push-up
  • Cable Incline Close Grip Push-up
  • Banded Incline Close Grip Push-up

Beginner Tips

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

Frequently Asked Questions