Arms · Isolation Exercise
Close-Grip Push-Up
The Close-Grip Push-Up is an isolation exercise that primarily trains the Triceps, with help from the Chest. Here is how to perform it with good form, the muscles it works, and how to program it.
Isolation
Bodyweight
Beginner
Muscles worked
Triceps — primary
Chest — assist
How to perform the Close-Grip Push-Up
1
Set up
Hands close together, elbows track close to ribs.
2
Execute
Lower chest to hands.
3
Form check
Drive up, squeeze triceps hard at the top.
How to program it
2–3 sets × 10–15 reps · 0–1 reps in reserve · 60–90 s rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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