Close Grip Push-Ups

Learn how to do Close Grip Push-Ups with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

MET 5 Triceps ShouldersChest No equipment

Close Grip Push-Ups is a No equipment exercise that primarily targets the Triceps, with secondary activation of the Shoulders, Chest. It has a MET value of 5, meaning a 70 kg person burns approximately 180 kcal in a 30-minute session.

How to Do Close Grip Push-Ups

How to perform this exercise correctly

1 - Kneel down and place your hands very close together with your fingers pointing toward each other to form a triangle shape.

2 - Extend your legs behind you.

Nice, you're in the starting position

2 - Now, slowly lower yourself by bending your elbows until your chest touches the floor.

3 - After a very short pause, return to the starting position.

Feel free to rewatch the video to fully understand the movement.

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Muscles & equipment

Primary muscleTriceps

Secondary muscleShoulders

Secondary muscleChest

EquipmentNo equipment

Your weight

Duration

min

Estimated burn

180 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Close Grip Push-Ups

Type: No equipment exercise
Primary muscle: Triceps
Secondary muscles: Shoulders, Chest
MET value: 5
Calories (30 min, 70 kg): ≈ 180 cal
Video quality: 4K with male and female demonstrations

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FAQ: Close Grip Push-Ups

What muscles does Close Grip Push-Ups work?

Close Grip Push-Ups primarily targets the Triceps, with secondary engagement of the Shoulders, Chest.

How do you do Close Grip Push-Ups correctly?

How to perform this exercise correctly 1 - Kneel down and place your hands very close together with your fingers pointing toward each other to form a t

Is Close Grip Push-Ups good for beginners?

Close Grip Push-Ups has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Close Grip Push-Ups?

Close Grip Push-Ups requires: No equipment.

What are the benefits of Close Grip Push-Ups?

Close Grip Push-Ups strengthens the Triceps, engages the Shoulders and Chest, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Close Grip Push-Ups?

Similar exercises to Close Grip Push-Ups include Alternating Incline Dumbbell Press, Barbell Bench Press, Bench Press Machine, Close Grip Barbell Bench Press. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Close Grip Push-Ups better than Alternating Incline Dumbbell Press?

Both Close Grip Push-Ups and Alternating Incline Dumbbell Press target the Triceps. Close Grip Push-Ups uses No equipment, while Alternating Incline Dumbbell Press offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.