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Close-Grip Pushups at Home

feel triceps

Close-Grip Pushups at Home

The narrow grip push-ups are ideal for training at home. How to perform how to adjust the load.

1. Starting position - standing on hands and feet on the floor.

2. The end of the movement. The housing is lowered as low as possible to the floor.

Narrow Grip Pushups> Exercise Description

1. Stand on the floor in a push-up rack, arms shoulder-width apart. In the absence of discomfort in the wrists, hands can be placed with a narrow grip.

2. Lower the body slowly, reducing the distance from the chest to the floor, lift yourself up, including the triceps as much as possible.

This is a multi-joint exercise for triceps, shoulders and chest. One-way push-ups are possible, but only for very light or super strong people.

Helpful hints

feel triceps

To better enable the outside of the triceps, slightly rotate the brushes towards each other. Another way to adjust the load is to change the angle between the body and arms. Choose the position in which you most feel the triceps: hands should be on the floor, at a level somewhere between the shoulder girdle and pectoral muscles.

The note

The narrower your hands are, the more you feel triceps. However, if you turn on the pectoral muscles, when doing the exercise, it will be much harder to push out using a narrow grip.

Narrow Grip Dips> Options

Make an extra load, wrap the rubber band around your back and hold it with both hands.

1. Wrap once around the back with rubber band before starting the exercise.

2. If you are strong enough, you can make a double turn.


Close-Grip Pushups

Not all wrists can allow you to perform push-ups with a narrow grip. To avoid injury, you can use the dumbbells by laying them on the floor, which will ease the load. Also in sports stores you can buy equipment - a special fingerboard for push-ups. It increases the range of motion during exercise, preventing too much unnatural tension in the wrists.


Easy to adjust load and resistance. If your body is too heavy, start doing push-ups with a narrow grip from the knees, not from the feet, so you can adjust the load and gain more strength.

In another case, at the end of the approach, when you do push-ups, standing on your feet, if you dont have enough strength to finish the planned number of repetitions, kneel down and do more. Push-ups - the only triceps exercise that takes advantage of adjusting the load on the long triceps head.


It is not easy to focus on triceps. In addition, push-ups do not always work well, due to the individual anatomical features of a person.

If you have long arms, push-ups with a narrow grip will be difficult and not the fact that they will be effective in training.

Close Grip Pushups> Exercise Video

Narrow Grip Pushups> Target Muscle Load

We estimate the load on a ten-point system. Summarize the total load.

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