Close Grip Push Ups
Close grip push ups are a bodyweight exercise targeting the chest with increased emphasis on the upper arms. The narrow hand position shifts the workload to the triceps and inner chest, making this a highly effective compound pressing movement.
How to do it
- Begin in a plank position with your hands placed directly under your chest, closer than shoulder-width apart.
- Keep your elbows close to your sides throughout the movement.
- Lower your chest toward the floor in a controlled manner, keeping your core engaged and your body in a straight line.
- Pause briefly at the bottom, then press through your palms to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place hands narrower than shoulder-width apart under your chest.
- Keep your elbows tucked closely against your ribs as you lower down.
- Engage your core to maintain a straight line from head to heels.
- Press through your palms to return to the starting position.
Breathing: Inhale as you lower your body toward the floor, and exhale forcefully as you press back up to the starting position.
Common mistakes
- Flaring elbows outward, which puts unnecessary stress on the shoulder joints and reduces triceps engagement.
- Sagging hips, which strains the lower back and reduces core activation.
- Partial range of motion, which prevents full muscle contraction and limits the effectiveness of the exercise.
Muscles worked
Primary: chest. Secondary: upper arms, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 seconds
Lose weight
3 sets × 8–12 reps, rest 60 seconds
Build muscle
3–4 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist discomfort, ease off or adjust your hand position.
- If you experience sharp shoulder pain, stop immediately and choose a gentler movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel close grip push ups?
You should feel the work primarily in your triceps and inner chest, along with tension in your core and shoulders.
What if I can't keep my elbows tucked?
If your elbows flare out, try reducing the range of motion or switch to an easier variation like knee push-ups until your upper body strength improves.
How often can I do these?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.