Incline Close Grip Push-up

The Incline Close Grip Push-up is an excellent compound exercise that targets the chest, triceps, and shoulders, while also engaging the core muscles. This variation of the traditional push-up is performed with the hands closer together, creating a narrower base of support and placing more emphasis on the triceps. By elevating the upper body on an incline surface, such as an exercise bench or step, the difficulty of the exercise is slightly reduced, making it an ideal option for beginners or those who are working their way up to performing standard push-ups. The incline also allows for a greater range of motion, providing an intense stretch in the chest muscles. This exercise not only helps to build strength and definition in the targeted muscles but also improves functional upper body strength, making daily activities like pushing or lifting easier. Furthermore, the Incline Close Grip Push-up can be easily modified by adjusting the height of the incline or adding resistance bands for an extra challenge. To maximize the benefits of this exercise, it is important to maintain proper form throughout. Engage the core muscles to keep the body in a straight line from head to heels, and lower the chest towards the incline surface while keeping the elbows close to the sides of the body. Exhale and push back up to the starting position, without locking the elbows at the top. Incorporating the Incline Close Grip Push-up into your workout routine can help you achieve a stronger upper body and enhance overall fitness levels. Remember to start with an appropriate incline level based on your skill level and gradually progress as you gain strength and confidence.

Instructions

• Start by setting up an incline bench at a 45-degree angle.
• Place your hands on the bench slightly narrower than shoulder-width apart with your thumbs touching.
• Extend your legs straight behind you, resting your toes on the floor and creating a straight line from your head to your heels.
• Engage your core, squeeze your glutes, and lower your body towards the bench by bending your elbows.
• Keep your elbows close to your sides as you go down, aiming to bring your chest towards the bench.
• Pause for a moment while maintaining tension in your chest and triceps.
• Push through your hands to extend your arms and return to the starting position.
• Repeat the movement for the recommended number of repetitions.
• Remember to maintain proper form and breath control throughout the exercise.

Tips & Tricks

• Engage your core throughout the entire exercise to maintain stability and proper form.
• Keep your elbows tucked in close to your body to target the triceps and chest muscles more effectively.
• Focus on lowering your chest toward the ground while maintaining a straight line from your head to your heels.
• Gradually increase the incline of the push-up by elevating your feet on a stable surface to add intensity and challenge to the exercise.
• Make sure to warm up before performing this exercise to prepare your muscles and joints for the movement.
• Incorporate the incline close grip push-up into a balanced workout routine that includes exercises targeting other muscle groups as well.
• Listen to your body and modify the exercise if needed by performing the push-up on your knees or against a wall until you build enough strength.
• Breathe properly by exhaling as you push yourself up and inhaling as you lower your body.
• Avoid locking your elbows at the top of the movement to maintain tension on your target muscles.
• Stay consistent with your training, gradually increasing the frequency or intensity of the incline close grip push-up over time for continued progress.