Close Push Ups Advanced(Nose Touch on Floor)
Close Push Ups Advanced is an advanced bodyweight strength exercise targeting the triceps. The full range of motion nose-to-floor variation maximizes tricep and chest engagement, requiring significant upper body strength and control.
How to do it
- Begin in a push-up position with your hands placed close together directly under your chest.
- Keep your elbows tightly against your sides throughout the movement.
- Lower your body all the way down until your nose touches the floor.
- Press through your palms explosively to push back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Place hands close together directly under your chest
- Tuck your elbows tightly against your sides
- Lower your body smoothly until your nose touches the floor
- Press through your palms forcefully to return to the top
Breathing: Inhale as you lower your body to the floor, and exhale as you press back up to the starting position.
Common mistakes
- Flaring your elbows outward puts unnecessary stress on your shoulders and shifts work away from the triceps
- Sagging your hips in the middle breaks core tension and reduces the effectiveness of the movement
- Shortchanging the range of motion by not bringing your nose to the floor limits tricep engagement
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 75 s
Lose weight
3 sets × 6–10 reps, rest 60 s
Build muscle
3–4 sets × 6–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler push-up variation.
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 can't touch my nose to the floor yet?
Start with a regression like close push ups or reduce your range of motion until you build the necessary upper body strength.
Are my elbows supposed to touch my ribs?
Yes, keeping your elbows tucked tightly against your sides is essential for targeting your triceps properly.
How often can I do this advanced exercise?
Since it places high demand on the triceps and shoulders, 1 to 2 times per week with adequate rest between sessions is plenty for most beginners.