Instructions:
- 1Get down into a push-up position on the floor, hands placed narrower than shoulder-width
- 2Lower your body towards the floor, keep your body straight
- 3Push your body up to the starting position
- 4Pause at the top, then lower yourself again
- 5Repeat for the recommended number of repetitions
Tips:
- Keep your elbows close to your body throughout the motion
- Make sure to keep your body straight from your head to your heels
- Avoid letting your lower back sag
- Engage your core to protect your lower back
Close-Grip Push-Ups: Enhance Your Triceps Workout
The close-grip push-up is an effective bodyweight exercise primarily targeting the triceps brachii, making it an excellent addition to your upper arms workout routine. This variation of the traditional push-up engages the muscles worked significantly more than its wider counterpart. The position of the hands, set closer than shoulder-width apart, shifts the focus of the exercise, allowing for a more intense workout of the triceps.
Benefits of Close-Grip Push-Ups
- Strength Gains: Close-grip push-ups help develop strength in the triceps, making them a fantastic choice for anyone looking to enhance upper arm muscle.
- Improved Stability: This exercise also engages the muscles of the core and shoulders, contributing to overall body stability.
- Versatility: With no equipment needed, close-grip push-ups can be done anywhere, making them an ideal choice for home workouts or when traveling.
Muscles Worked
While the primary target muscle is the triceps, close-grip push-ups also work the chest and shoulders, contributing to a more rounded upper body strength. Understanding the close-grip push-up vs regular push-up differences can help in fine-tuning your workout for specific muscle development.
Alternatives and Variations
If you're looking to mix up your routine or find an alternative, consider diamond push-ups, which also target the triceps but require hands positioned in a diamond shape below the chest. For those who want to add weights, you might explore close-grip push-ups with dumbbells, or elevate your feet for a more challenging version.
Tips for Execution
- Keep your body straight from head to heels, engaging your core throughout the motion.
- Place your hands shoulder-width apart or slightly closer—ideal positioning varies by individual comfort.
- Lower your body until your elbows are at a 90-degree angle, ensuring optimal range of motion for muscle engagement.
Incorporate close-grip push-ups into your workout regimen to build muscular endurance and strength in your upper arms effectively. Remember to maintain proper form and adjust your workout intensity as needed to suit your fitness level.