Close-Grip Push-up

The Close-Grip Push-Up is a highly effective upper body exercise that targets the chest, triceps, and shoulders. This compound movement puts emphasis on the triceps by bringing your hands closer together, which increases the activation of the inner chest muscles as well. It is a challenging variation of the traditional push-up and is suitable for individuals of all fitness levels. When performing the Close-Grip Push-Up, it is important to maintain a strong core and a straight line from your head to your heels. This exercise can be done anywhere, making it a fantastic option for those who prefer to workout at home or on the go. It requires no equipment, but if you are looking to increase the difficulty, you can elevate your feet on a bench or use resistance bands. The Close-Grip Push-Up not only strengthens your upper body but also helps to improve overall stability and posture. It engages multiple muscle groups simultaneously, making it a time-efficient exercise choice. As with any exercise, it is crucial to maintain proper form and listen to your body. If you experience any discomfort or pain, make sure to modify the exercise or seek guidance from a qualified fitness professional. Remember to gradually progress the intensity of your workouts, incorporate variations, and ensure adequate recovery to get the best results from your training program. Whether you are a beginner or an advanced fitness enthusiast, the Close-Grip Push-Up is an excellent addition to any routine to help you achieve your strength and body composition goals. So get ready to feel the burn and enjoy the benefits of this challenging yet rewarding exercise!

Instructions

• Start by getting into a high plank position with your hands placed close together, directly under your shoulders.
• Engage your core and lower your body towards the floor, keeping your elbows tucked close to your sides.
• Push through your palms and extend your arms to return to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core throughout the exercise to maintain stability and prevent lower back sagging.
• Start with a modified version by placing your knees on the ground if the full exercise is too challenging.
• Keep your elbows tucked close to your sides as you lower yourself down to activate the triceps.
• Focus on maintaining a straight line from your head to your heels during the entire movement.
• Inhale as you lower your body down and exhale as you push back up, controlling your breathing throughout the exercise.
• Add variety by placing your hands closer or wider apart to target different areas of the chest and triceps.
• Gradually increase the number of repetitions and sets as you gain strength and endurance.
• Remember to warm up your upper body before performing close-grip push-ups to prevent injuries.
• Listen to your body and rest if you experience any pain or discomfort during the exercise.
• Incorporate other upper body exercises into your routine to enhance overall strength and muscle development.