Close Half Push Ups
Close Half Push Ups is a bodyweight strength exercise targeting the pectorals with emphasis on the triceps. The close hand position and partial range of motion increase tricep activation while reducing the demands of a full push-up, making it suitable for beginners.
How to do it
- Begin in a push-up position with your hands placed close together, just inside shoulder-width.
- Lower your chest halfway toward the ground, stopping when your elbows reach a 45-degree bend.
- Hold the halfway position for a moment, then push back up to the starting position.
- Keep your core tight and back flat throughout the movement.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands just inside shoulder-width.
- Keep your core tight and your body in a straight line.
- Lower halfway down until elbows reach a 45-degree angle.
- Pause briefly at the bottom before pushing back up.
Breathing: Inhale as you lower your chest halfway down, and exhale steadily as you push back up to the starting position.
Common mistakes
- Sagging hips causes lower back strain and reduces core engagement.
- Flaring elbows outward places unnecessary stress on the shoulder joints.
- Going too low turns the half push-up into a full push-up, fatiguing you prematurely.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or adjust your hand placement.
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 Half Push Ups?
You should primarily feel this exercise working your chest muscles and the back of your arms (triceps), along with your core working to keep your body stable.
Why stop halfway down?
Stopping halfway reduces the load on your shoulders and chest, making it an ideal stepping stone for beginners building up to full push-ups.
Can I do these on my knees if standard form is too hard?
Yes, if keeping a straight leg position is too challenging right now, you can perform the movement with your knees resting on the floor.