Exercise
PUSH-UP (CLOSE HAND)
Form cues
About
A push-up variation with the hands placed directly under the sternum (close/narrow grip), increasing tricep and inner chest demands. The narrow hand position shifts the mechanical advantage from the pectorals to the medial head of the triceps.
Instructions
Step-by-step technique
Set your plank position
Begin in a high plank position with your feet together and your body forming a straight, rigid line from head to heels. Engage your core and glutes to stabilize your spine and prevent your hips from sagging toward the floor.
brace your corePosition hands under sternum
Place your hands directly beneath the center of your chest with your fingers touching to form a narrow diamond or triangle shape. Ensure your wrists are stacked directly under your shoulders to maintain optimal alignment and tension during the movement.
form a tight diamondLower body toward hands
Inhale as you slowly lower your torso toward the floor by bending at the elbows, keeping them tucked tightly against your ribs. Stop just before your chest makes contact with your hands while keeping your elbows from flaring outward.
elbows tucked tightPress back to start
Exhale and forcefully push through the palms of your hands to return your body to the starting high plank position. Focus on maintaining a uniform, level ascent to ensure equal distribution of weight between both sides of the body.
press evenlyMaintain full body tension
Continue the movement for the prescribed number of repetitions while keeping your neck neutral and your gaze slightly ahead of your hands. Ensure that your plank remains locked and rigid throughout the entire set to maximize triceps and pectoral activation.
stay rigidCommon mistakes
What goes wrong — and why
Hands forming a diamond/triangle shape
A diamond hand position rotates the wrists into an uncomfortable angle and is not the same as a close-grip push-up.
Place hands parallel to each other, shoulder-width apart or slightly closer; palms flat, fingers forward.
Elbows flaring wide
Wide elbows remove the tricep emphasis and convert this back to a standard push-up.
Keep the elbows tight to the body, traveling close to the ribs throughout the movement.
Lower back sagging
Core weakness under the changed hand position causes lumbar sag.
Maintain a rigid plank from head to heels; squeeze the glutes and brace the abs before every rep.
Variations · Progressions · Regressions
Adaptations for every level
Close-Grip Push-Up (on knees)
Perform the narrow-hand push-up from the knees to reduce bodyweight load while building tricep strength.
Diamond Push-Up
Form a diamond with the thumbs and forefingers for the maximum tricep isolation version of the close-grip push-up.
Close-Grip Push-Up with Feet Elevated
Elevate the feet on a box to increase the anterior deltoid and upper chest involvement alongside the tricep emphasis.