How to do the Close-Grip Push-Up
Primary: Triceps, Chest · also works Front Delts, Core. Also called: narrow push up, triceps push up.
Step by step
- 1
Set up in a push-up position with your hands directly under your shoulders or slightly narrower.
- 2
Keep your body in a straight line and brace your core.
- 3
Lower your chest toward the floor while keeping your elbows tucked against your ribs.
- 4
Press back up until your arms are straight.
Coaching cues
- Elbows brush your sides on the way down
- Keep your hips in line with your shoulders
- Drop to your knees if form breaks
Common mistakes
- Letting the elbows flare
- Sagging the hips
- Placing the hands too far forward
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Close-Grip Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Close-Grip Push-Up work?
Primary: Triceps, Chest. Secondary: Triceps, Chest, Front Delts, Core
How many sets and reps of Close-Grip Push-Up should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Close-Grip Push-Up?
Same movement pattern, different equipment: Diamond Push-Up, Close-Grip Bench Press, Bench Dip, Triceps Pushdown, Bodyweight Triceps Extension, Tricep Dips on Bench.
Is the Close-Grip Push-Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.