How to Do a Close-Grip Pushup the Right Way

Pumping up your arms when you’re short on equipment can feel like a tall task. There is one movement in your workout repertoire, however, that you can depend on to train your triceps to the max when you’re outside the gym: the close-grip pushup.

This bodyweight workout staple takes one of the most reliable gear-free upper body movements, the pushup, and tweaks the position shift the focus more squarely onto the triceps muscles.

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Even though this is a simple, basic movement, the close-grip pushup can be more difficult than you might expect—especially if you’ve learned a common technique that will put you in a compromised position. Let Mens Health fitness director Ebenezer Samuel, C.S.C.S. and senior fitness editor Brett Williams, NASM guide you through the exercise’s subtleties, setting you up for real success.

How to Do the Close-Grip Pushup

Always Walk the Plank

Eb says: Like any good pushup, a close-grip pushup starts with strong plank form. The more rigid your torso is and the more you create a straight line from shoulders through feet, the more load you’re actually going to have to push up.

A sagging core means you don’t get to challenge your tris as much. So start with a sturdy plank, and squeeze your abs and glutes to keep it sturdy throughout every rep.

Diamonds Are Not Your Best Friend

Eb says: You’ll see a lot of people bring their hands close to each other, so they touch and form a diamond shape; they think this is the only way to stimulate their tris. Don’t do that.

Remember: Your triceps is responsible for extending your arm at the elbow, so all you need to do on your pushups to prioritize your tris is keep your elbows from flaring out so you don’t over-involve your chest. To do that, simply set your hands up ever-so-slightly tighter than shoulder-width.

Elbows Close

Eb says: The key thing that makes the close-grip pushup different from a standard pushup is what you’re going to do with your elbows. To insure that the triceps drive the press up, we want to keep your chest as under-involved as possible.

Do that by keeping your elbows practically glued to your torso both as your lowering into the rep and then, more importantly, as you’re pressing up. Aim to let your arms move only in the sagittal plane (so out in front of you). The more you stick to that, the more you’ll be isolating your triceps for maximum growth.

What Muscles the Close-Grip Pushup Works

Yes, we’ve played up the triceps muscle angle here—and this is a great move to get a triceps pump—but remember, this is a pushup variation. That means that you’ll be training your chest, while also giving your upper back muscles and core some attention if your form is on point, too.

Benefits of the Close-Grip Pushup

There are few bodyweight movements that challenge your upper body and arms; this happens to be one of them. You’ll be able to build triceps muscle and strength using this exercise, which will have carryover both to pushing exercises like the bench press that recruit the triceps and things you do IRL.

Common Close-Grip Pushup Mistakes to Avoid

Some people swear by the diamond pushup, a version of the close-grip that moves the grip in as close as possible. Samuel recommends avoiding that extreme and skipping the diamond position. Once you move your hands in that close, you’re exposing your shoulders to injury due the the internally-rotated position. You’ll also have more success from the close-grip, since you’ll avoid flaring your elbows.

How to Add the Close-Grip Pushup to Your Workouts

You can depend on the close-grip pushup in a pinch when you don’t have any gear handy and you’re looking to get a pump. Start by working up to 20 to 30 reps at a time, resting as needed. You can also add the exercise to your upper body workouts as an accessory movement, doing 3 sets of 10 to 12 reps.

Conclusion

By incorporating the close-grip pushup into your workout routine, you’ll be able to target your triceps and challenge your upper body in a way that’s both effective and convenient. Just remember to focus on proper form and avoid common mistakes to get the most out of this exercise.

FAQs

Q: Can I do close-grip pushups on a incline or decline? A: Yes, you can definitely experiment with different angles to mix up your routine. Just be sure to maintain proper form and adjust your body accordingly.

Q: Are close-grip pushups harder than regular pushups? A: Yes, close-grip pushups can be more challenging due to the tighter grip and increased emphasis on triceps. Start with a modified version and gradually increase the difficulty as you build strength.

Q: Can I do close-grip pushups with a resistance band or dumbbell? A: While bodyweight is the best way to perform close-grip pushups, you can also use resistance bands or dumbbells to increase the difficulty and add variety to your workout.

Q: Can I do close-grip pushups with my hands facing forward or backward? A: Yes, you can do close-grip pushups with your hands facing either forward or backward. Just be sure to maintain proper form and adjust your body accordingly.