Close-Grip Push-Ups
Close-grip push-ups are a bodyweight compound exercise that places the hands narrower than shoulder-width to shift the primary load from the chest to the triceps. This variation builds significant arm strength and definition while requiring strong core stability to maintain proper alignment.
Because the triceps are a smaller muscle group than the chest, they can fatigue quickly; the AI analyzes your RPE and rep duration to detect performance drop-offs, ensuring you stop before form breakdown occurs. By integrating your daily recovery metrics like HRV and sleep quality via HealthKit, the app can determine if your nervous system and local muscle recovery are sufficient for high-volume pushing or if a regression is needed. Additionally, if you've previously logged wrist discomfort, the system remembers this association and can suggest neutral-grip alternatives like dumbbell floor presses.
Form Cues
- Place your hands directly under your chest, narrower than shoulder-width
- Tuck your elbows tight against your ribcage throughout the movement
- Engage your glutes and core to maintain a straight spine
- Push the floor away firmly until elbows are fully extended
- Inhale as you lower yourself with control
- Don't flare your elbows out to the sides
- Don't let your hips sag toward the floor
- Don't allow your head to drop forward
- Don't shorten the range of motion by stopping halfway
- Don't shrug your shoulders up toward your ears
Common Mistakes
- Flaring elbows outward
- Sagging lower back
- Placing hands too far forward
- Incomplete lockout at the top
- Rushing the lowering phase
Muscles Worked
This exercise is a premier builder for the triceps brachii, specifically targeting the lateral and medial heads due to the narrowed base of support which reduces the mechanical advantage of the pectorals. While the anterior deltoids and inner chest play a supporting role in the press, the close grip forces the triceps to perform the majority of the elbow extension work.
Primary
Secondary
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