Close Grip Triceps Push-up
The close grip triceps push-up is a bodyweight exercise that targets the triceps by using a narrow hand placement. The reduced hand width shifts emphasis away from the chest and increases demand on the triceps.
How to do it
- Begin in a high plank position with your hands placed close together, directly under your chest.
- Lower your body by bending your elbows, keeping them close to your sides throughout the movement.
- Lower until your chest nearly touches the floor.
- Push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands close together directly under your chest in a high plank.
- Keep your elbows tucked tightly against your ribs as you lower down.
- Engage your core and squeeze your glutes to keep your body in a straight line.
- Lower until your chest nearly touches the floor, then press straight back up.
Breathing: Inhale as you lower your body toward the floor, and exhale steadily as you press back up to the starting position.
Common mistakes
- Flaring the elbows out to the sides, which shifts the work away from the triceps and places unnecessary stress on the shoulders.
- Sagging the hips toward the floor, which breaks core tension and places unwanted pressure on the lower back.
- Rushing through the movement using momentum, which reduces the muscular demand on the triceps.
Muscles worked
Primary: triceps. Secondary: pectorals, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel wrist or elbow discomfort, ease off and try an elevated variation like an incline push-up.
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
What should I do if I feel this in my chest instead of my triceps?
Check your hand placement and elbow position. Make sure your hands are narrow and your elbows stay brushed against your sides rather than flaring outward.
Can I do these on my knees if the full version is too difficult?
Yes, performing them from your knees is a great way to build upper body strength before progressing to a full plank position.
How often can I include close grip push-ups in my routine?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and strength building.