Close-Hands Push-Up
The close push-up is an effective upper-body exercise that helps develop strength and muscle tone in the chest, triceps, and shoulders. This variation of the traditional push-up requires you to bring your hands closer together than usual, placing extra emphasis on the triceps. The close push-up is an excellent exercise for overall upper-body strength and can be incorporated into any workout routine.
To perform the close push-up correctly, start in a plank position with your feet shoulder-width apart and your hands directly underneath your shoulders. Keeping your core engaged, bend your elbows and lower your chest towards the ground. Aim to keep your elbows close to your body and maintain a straight line from your head to your toes. Once your chest is just above the ground, press back up to the starting position. This completes one rep.
Remember to keep your core engaged throughout the exercise to ensure youre getting the most out of each rep. You can modify the close push-up by placing your hands on a bench or box, which will make the exercise easier. If youre looking for a greater challenge, you can place your feet on a bench or box while performing the exercise.
The close push-up is an effective exercise that can be used to improve upper-body strength and muscle tone. By modifying your hand and foot placement, you can make the exercise easier or more challenging, depending on your fitness level. Incorporate this exercise into your routine and youll soon be seeing the results.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The close push-up is an effective exercise that can help improve upper-body strength and tone.
- This variation of the traditional push-up places emphasis on the triceps and increases core strength and hip stability.
- When performing the exercise, aim to keep your elbows close to your body and maintain a straight line from your head to your toes.
- The close push-up can be modified to make it easier or more challenging, depending on your fitness level.
- You can also add pauses, or manipulate the tempo to increase the difficulty of the exercise.
Step by Step Instructions For Close-Hands Push-Up
- Start in a plank position with your feet shoulder-width apart and your hands directly underneath your shoulders.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your body.
- Maintain a straight line from your head to your toes throughout the exercise.
- Once your chest is just above the ground, press back up to the starting position.
- Engage your core throughout the exercise to maximize its effectiveness.
- You can modify the close push-up by placing your hands on a bench or box to make it easier.
- If you want a greater challenge, place your feet on a bench or box while performing the exercise.
- Repeat for the desired number of reps.
- Incorporate the close push-up into your workout routine to improve upper-body strength and muscle tone.
- Modify hand and foot placement to adjust the difficulty level based on your fitness level.
- Consistently perform the close push-up to see noticeable results in your upper-body strength and muscle tone.
Warm Up Tips
- Start in the push-up position with your hands directly under your shoulders and your body straight.
- Lower your body towards the floor by bending your elbows, keeping them close to your body.
- Stop just before your chest touches the floor and then push back up to the starting position.
- Repeat for the desired number of reps.
Close-Hands Push-Up Safety Tips
- Ensure proper form: Get in the push-up position on your toes with your hands directly under your shoulders. Your body should be as straight as possible, maintaining the neutral alignment of your head. This will help prevent injuries and maximize the effectiveness of the exercise.
- Keep elbows pointed rearward: As you lower your body towards the floor, allow your elbows to break but make sure they are pointing rearward. This will put more emphasis on the triceps and help prevent strain on the shoulders.
- Don’t let your body touch the floor: While lowering your body, make sure it doesn’t touch the floor. This will keep the tension on your muscles and prevent your body from sinking, which can strain your lower back.
- Engage your core: Throughout the exercise, keep your core engaged. This will help stabilize your body and protect your lower back.
- Progress gradually: If you’re new to close-hands push-ups, start with modified versions, such as placing your hands on a bench or box. As you build strength, gradually progress to performing the exercise on the floor. This will prevent excessive strain on your muscles and joints.
- Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or intense pain, stop immediately and consult a healthcare professional.
- Breathe properly: Remember to breathe throughout the exercise. Inhale
Incorporating Into Other Workouts
One way to incorporate the close push-up exercise into your workouts is to include it as part of an upper-body strength training routine. You can perform multiple sets of close push-ups, alternating them with other exercises that target different muscle groups in the upper body.
For example, you can start with a set of close push-ups, aiming for a specific number of repetitions that challenges your strength but still allows you to maintain proper form. After completing the set, you can move on to exercises such as dumbbell bicep curls, shoulder presses, or bent-over rows to target other muscle groups in the upper body.
You can also incorporate the close push-up exercise into a full-body workout routine. For instance, you can include it as part of a circuit training workout, where you perform a series of different exercises in quick succession with minimal rest between each exercise. In this case, you can include the close push-up as one of the exercises in the circuit, alternating it with exercises that target other muscle groups such as squats, lunges, or planks.
To increase the difficulty of the close push-up exercise, you can add pauses or manipulate the tempo. For example, you can pause for a few seconds at the bottom position of the push-up before pressing back up to the starting position. This pause adds an extra challenge to the exercise by increasing the time under tension for your muscles. Alternatively, you can perform the push-ups at a slower tempo, taking more time to lower your chest towards the