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Close-grip Push-up

  • 🙌 No equipment
  • At home / At the gym
  • Some experience

A push-up with your hands closer together and elbows tucked in. This shifts the work from your chest to your triceps. If it's too hard, do it on your knees.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Place your palms on the floor directly under your shoulders or slightly closer. Legs straight behind you (or knees down).
  2. Tighten your stomach so your body is in a straight line from head to heels (or knees).
  3. Keep your elbows tucked against your sides and bend them backwards to lower your chest.
  4. Push the floor away until your arms are straight.

Breathing: Breathe in as you lower, breathe out as you push up.

How much to start with: 2–3 sets × 5–12 reps (stop when your form starts to break)

❌ Common mistakes

  • Letting your elbows flare out — then it becomes a regular push-up.
  • Letting your lower back sag.
  • Putting your hands so close together that your wrists hurt.

⚠️ Safety

  • If your wrists or elbows hurt, widen your hands a little or switch to the knee version.

Muscles worked

Main: Triceps

Also works: Chest, Shoulders, Abs

Easier versionKnee Push-up

More ways to train Triceps

Water Bottle Overhead Extension Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Chair Dip (Knees Bent) Hands on the edge of a sturdy chair or bed, lowering and raising your body. Keeping your knees bent makes it easier.
  • 🧴 Household items
  • At home
  • Beginner
 Band Pushdown Pushing a band that is anchored up high down by straightening your elbows. The same movement as the gym cable machine, at home.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Seated Dumbbell Overhead Extension Lowering one dumbbell behind your head with both hands and lifting it back up. A good exercise for the long part of your triceps.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Pushdown Pushing a cable machine's bar or rope down by straightening your elbows. The easiest triceps exercise in the gym.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Close-grip Bench Press A bench press with a shoulder-width grip and elbows close to your body. The heaviest triceps exercise — always with a spotter.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience