Desk Close Grip Push Ups
The desk close grip push up is a bodyweight strength exercise targeting the triceps, performed using a desk as an elevated surface. The close hand placement emphasizes the triceps over the pectoral muscles, making it an effective upper arm exercise suitable for office environments.
How to do it
- Stand facing a desk or sturdy surface and place your hands on the edge closer than shoulder-width apart with fingers pointing forward.
- Walk your feet back until your body forms a straight diagonal line from head to heels, with your core engaged.
- Bend your elbows and lower your chest toward the desk, keeping your elbows tucked close to your sides throughout the movement.
- Pause when your chest nearly touches the desk surface, then press back up to the starting position by fully extending your arms.
- Repeat for the desired number of repetitions.
Form cues
- Keep elbows tucked close to your ribs
- Maintain a straight line from head to heels
- Engage your core to prevent sagging
- Lower with control
- Press through your palms
Breathing: Inhale as you lower your chest toward the desk and exhale as you push back to the starting position.
Common mistakes
- Flaring elbows out: this shifts tension away from the triceps and onto the shoulders
- Sagging hips: this puts unnecessary strain on your lower back
- Bouncing off the desk: this reduces the muscle-building potential of the movement
- Shortening the range of motion: you miss out on the full benefit of the exercise
Muscles worked
Primary: triceps. Secondary: pectorals, delts.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45 s
Build muscle
3 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your wrists, ease off and try a gentler surface or check with a professional.
- If you have existing shoulder discomfort, choose a gentler option or modify the depth of your 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
Can I do this on any desk?
Yes, provided the desk is sturdy, stable, and does not slide on the floor when you apply pressure.
Why do I feel this in my chest instead of my arms?
If your hands are too wide, your chest takes over. Bring your hands closer together to shift the focus back to your triceps.
How often should I do these?
2–3 times per week is a great starting point for beginners to see progress without overtraining.