Close Push Ups
Close Push Ups is a bodyweight strength exercise targeting the triceps. By positioning the hands close together, this variation increases tricep engagement compared to standard push-ups, also working the chest and shoulders as secondary muscles.
How to do it
- Begin in a push-up position with your hands placed directly under your chest, closer than shoulder-width apart.
- Keep your elbows close to your sides as you lower your chest toward the floor.
- Lower until your chest nearly touches the ground.
- Press through your palms to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place your hands directly under your chest, closer than shoulder-width.
- Keep your elbows tucked tightly against your sides.
- Engage your core to maintain a straight line from head to heels.
- Lower your chest smoothly until it nearly touches the floor.
- Press through your palms to push straight back up.
Breathing: Inhale as you slowly lower your body toward the floor, and exhale as you press back up to the starting position.
Common mistakes
- Flaring your elbows outward puts unnecessary stress on your shoulder joints and shifts work away from the triceps.
- Sagging your hips strains your lower back and reduces the strength of your core engagement.
- Partial range of motion prevents you from fully working the triceps and chest through the entire movement.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 seconds
Lose weight
3 sets × 8–12 reps, rest 45–60 seconds
Build muscle
3–4 sets × 6–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or elbow discomfort, ease off or choose an incline variation to reduce joint strain.
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 this exercise?
You should feel the work primarily in the back of your upper arms (triceps), with secondary effort in your chest and shoulders.
What if my wrists hurt during close push-ups?
If your wrists feel uncomfortable, try performing them on your knuckles or using push-up handles to keep your wrists in a neutral position.
How often can I do close push-ups?
2 to 3 times per week is a great starting frequency to allow your triceps and shoulders adequate recovery time.