Close-Grip Push-Up

How to do Close-Grip Push-Up

• Start in a high plank with the hands directly under the shoulders, body in one straight line, core braced.
• Lower yourself with the elbows pointing back along the body until the chest is just above the floor.
• Press back up to straight arms while exhaling and squeeze the triceps at the top.
• Keep the elbows tucked the whole way; letting them flare turns it back into a normal push-up.

These are the same steps you see in the exercise guide in the Flawless app.

Muscles worked

Muscle data from StrengthLog.

Why do it

• Triceps with bench-press weight
• Strongest lockout you can build
• Chest and delts get trained alongside

Rep standards for Close-Grip Push-Up

Numbers are reps in one set, for ages 23–39.

Flawless ranks Close-Grip Push-Up by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.

Similar exercises

• Bench Dips
• Diamond Push-Up
• Triceps Dips
• Close-Grip Barbell Bench Press
• Cross-Body Cable Triceps Extension
• Lying Triceps Extension
• Overhead Cable Triceps Extension
• Rope Triceps Pushdown
• All 469 exercises in the library

Questions

What muscles does Close-Grip Push-Up work?

It works mainly the triceps, with help from the chest, front deltoid and abs.

How do you do Close-Grip Push-Up?

Start in a high plank with the hands directly under the shoulders, body in one straight line, core braced. Lower yourself with the elbows pointing back along the body until the chest is just above the floor. Press back up to straight arms while exhaling and squeeze the triceps at the top. Keep the elbows tucked the whole way; letting them flare turns it back into a normal push-up.

How many reps of Close-Grip Push-Up is good?

In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.