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Upper Arms · Body Weight
Close Grip Push Up
Close Grip Push Up is an intermediate compound strength exercise that works the triceps (upper arms), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
How to do Close Grip Push Up
- Begin in a plank position with your hands placed under your shoulders, with straight arms. Your body should form a straight line from head to heels.
- Lower your body towards the floor by bending your elbows, keeping them close to your sides.
- Push through your palms to lift your body back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Form tips
- Focus on using your triceps and chest muscles to lift your body, keeping your elbows close to your sides.
- Perform the movement with control, especially during the lowering phase, to maximize muscle activation and prevent injury.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower yourself.
Close Grip Push Up alternatives
More triceps exercises
Close Grip Push Up FAQ
What muscles does Close Grip Push Up work?
Close Grip Push Up mainly works the triceps in the upper arms (Triceps Brachii and Pectoralis Major). The shoulders work as secondary muscles.
What equipment do you need for Close Grip Push Up?
None. Close Grip Push Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Close Grip Push Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Close Grip Push Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Close Grip Push Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Close Grip Push Up?
Other exercises for the triceps include Barbell Close Grip Press, Cable Triceps Push Down Ez Bar Close Grip, Close Grip Barbell Bench Press (Variation 2) and Close Grip Barbell Bench Press.
For developers
Use Close Grip Push Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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