Push-Ups - Close Triceps Position
A bodyweight pushing exercise with the hands set closer than shoulder width, which shifts more of the work onto the triceps. It suits lifters comfortable with standard push ups looking for a new challenge.
- Primary musclesTriceps
- Secondary musclesChest, Shoulders
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the push-ups - close triceps position
- Get into a push up position on the floor with your hands placed closer than shoulder width apart.
- Hold your torso up at arms length, keeping your body in a straight line from head to heels.
- Inhale as you lower your chest slowly until it almost touches the floor.
- Keep your elbows tracking close to your sides rather than flaring out as you descend.
- Exhale as you press back up to the starting position, using your triceps and chest to drive the movement.
- Pause briefly at the top and repeat for the rest of your set.
Original library instructions (4 steps)
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Letting the hips sag or pike up during the movement; keep your core braced for a straight body line.
- Flaring the elbows out wide, which shifts stress toward the shoulders; keep them close to your torso.
- Only lowering partway down each rep; aim to bring your chest close to the floor for a full range.
- Rushing the reps without control; a steady pace keeps the triceps and chest under tension.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 sets of 10 to 15 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 25 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Drop to your knees if a full close grip push up feels too hard at first, then build up from there.
- Keep your gaze slightly ahead of you rather than straight down to help keep your neck in a neutral position.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the close triceps push up good for beginners?
It is more demanding on the triceps than a standard push up, so beginners may want to build up push up strength first or perform it from the knees.
What muscles does the close triceps push up work?
It mainly targets the triceps, with the chest and shoulders helping to press the body back up.
