Incline Close Grip Half Push Up
Incline Close Grip Half Push Up is a bodyweight strength exercise targeting the triceps. The incline position reduces overall difficulty while the close grip and partial range of motion keep focused tension on the triceps, making it ideal for beginners.
How to do it
- Place your hands close together on an elevated surface such as a bench, just inside shoulder-width.
- Walk your feet back to form a straight body line, creating an incline push-up position.
- Lower your chest halfway toward the surface, stopping at a 45-degree bend in the elbows.
- Press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hands just inside shoulder-width on the elevated surface.
- Engage your core to maintain a straight line from head to heels.
- Lower your chest halfway down with control.
- Keep your elbows pointing backward rather than flaring out.
Breathing: Inhale as you lower your chest toward the surface, and exhale steadily as you press back up to the start.
Common mistakes
- Flaring elbows wide places unnecessary stress on the shoulder joint instead of targeting the triceps.
- Sagging hips breaks core tension and misaligns the spine during the movement.
- Going too low turns the half push-up into a full push-up and can cause early fatigue.
Muscles worked
Primary: triceps. Secondary: chest, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 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 or shoulder discomfort, try a higher elevation or ease off.
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 if I feel this in my chest instead of my triceps?
Placing your hands slightly closer together and focusing on keeping your elbows tucked back helps shift the work back to your triceps.
How high should the surface be?
A sturdy countertop, stable bench, or sturdy desk works well. Higher surfaces make the exercise easier, while lower surfaces increase the challenge.
Can I do these every day?
It is best to give your upper body 48 hours of rest between sessions to allow your muscles time to recover and adapt.