close grip push up
Overview of the exercise
Close grip push-ups are a challenging bodyweight exercise that targets the triceps, chest, and shoulders. This exercise is perfect for individuals who want to strengthen their upper body, increase their arm size, and improve their overall physical fitness. It involves placing your hands close together and pressing down, using your bodyweight as resistance. Close grip push-ups are an effective variation of traditional push-ups and can be performed anywhere without any equipment.
Exercise Profile:
Muscle Group Targeted: Triceps
Equipment: Bodyweight
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Chest
Instructions:
Performing close grip push-ups may seem challenging, but with the proper form and technique, you can do it with ease. Here are the steps to follow:
- Begin in a plank position with your hands close together, directly under your shoulders, and your fingers pointing forward.
- Lower your body until your chest almost touches the ground while keeping your elbows close to your body.
- Pause for a moment and then push back up to the starting position while keeping your core engaged and your body straight.
- Remember to breathe in as you lower your body and breathe out as you push back up.
- Ensure that your back remains straight and your head is aligned with your spine throughout the exercise.
Close Grip Push Up Tips
Here are some tips to keep in mind when performing close grip push-ups:
- Focus on form: Proper form is critical for this exercise to prevent injury and ensure that you’re working the right muscles. Keep your elbows close to your body and your core engaged to maintain a straight line from head to heels.
- Don’t rush: Take your time to perform each rep slowly and with control. Rushing through the exercise can reduce its effectiveness and increase your risk of injury.
- Use your breath: Inhale as you lower your body, and exhale as you push back up. Focusing on your breath can help you maintain control and perform the exercise with ease.
