Decline Close Push Ups
Decline Close Push Ups is a bodyweight strength exercise targeting the triceps with secondary emphasis on the upper chest and shoulders. Elevating the feet shifts the load upward while the close grip increases tricep activation.
How to do it
- Place your feet on an elevated surface such as a bench or chair and assume a push-up position with your hands close together under your chest.
- Keep your body in a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows close to your sides.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hands positioned directly under your chest with fingers pointing forward.
- Engage your core and squeeze your glutes to maintain a straight line from head to heels.
- Lower your chest slowly toward the floor by keeping your elbows tucked close to your ribcage.
- Press firmly through your palms to return to the starting position.
Breathing: Inhale as you lower your body toward the floor, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Flaring the elbows outward puts unnecessary stress on the shoulder joints instead of targeting the triceps.
- Sagging the hips breaks core tension and places undue strain on the lower back.
- Rushing the movement reduces muscle time-under-tension and compromises proper form.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 seconds
Lose weight
3 sets x 8-12 reps, rest 60 seconds
Build muscle
3-4 sets x 6-10 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler incline option.
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 muscles do decline close push ups work?
They primarily target the triceps, with secondary emphasis on the upper chest and anterior shoulders.
Are decline close push ups good for beginners?
This is an intermediate exercise. Beginners should master standard or incline push-ups before adding elevation and a close grip.
Why do I feel this more in my shoulders than my triceps?
Elbow flaring often shifts the workload away from the triceps and onto the front deltoids. Keep your elbows tucked close to your sides.