Push-Ups – Close Triceps Position
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:
Triceps
Level:
Intermediate
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 Push-Ups – Close Triceps Position
- 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.
Variations:
- If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
- For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.
See Also: Push-Up
Warm Up Tips
- Start by lying face down on the floor and place your hands closer than shoulder width for a close hand position. Make sure to hold your torso up at arms' length.
- Inhale as you lower yourself until your chest almost touches the floor.
- Exhale as you use your triceps and pectoral muscles to press your upper body back up to the starting position and squeeze your chest.
- Pause for a second at the contracted position, then repeat the movement for the prescribed number of repetitions.
Variations:
- If you're new to this exercise and don't have enough strength, you can either bend your legs at the knees to reduce resistance or perform the exercise against a wall instead of the floor.
- For advanced lifters, you can place your feet on a high surface like a bench to increase the resistance.
See Also: Push-Up
The close push-up is an effective upper-body exercise that targets the chest, triceps, and shoulders. By bringing your hands closer together, you place extra emphasis on the triceps. Here's how to perform the close push-up correctly:
- Start
Push-Ups – Close Triceps Position Safety Tips
- Ensure that you have a proper warm-up before performing close triceps push-ups to prevent injury.
- Maintain proper form throughout the exercise by keeping your core engaged and your body in a straight line from head to toe.
- If you are new to this exercise or lack the strength to perform it, you can modify it by bending your legs at the knees or performing it against a wall instead of the floor.
- Make sure to breathe out as you press your upper body back up to the starting position and squeeze your chest.
- Avoid lowering yourself too far down towards the floor, as this can strain your shoulders and chest muscles.
- If you want to increase the resistance and challenge yourself, you can place your feet on a high surface such as a bench.
- Listen to your body and stop if you experience any pain or discomfort during the exercise.
- Consult with a fitness professional if you have any underlying health conditions or concerns before attempting this exercise.
- Always cool down and stretch after your workout to promote muscle recovery and prevent muscle soreness.
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. Here's an example of how you can do this:
1. Warm up: Start with a few minutes of light cardio, such as jogging or jumping jacks, to get your blood flowing and warm up your muscles.
2. Main workout:
- Begin with a set of close push-ups. Aim for 8-12 reps, focusing on maintaining proper form and engaging your triceps, core, and lower-body muscles.
- Rest for 30-60 seconds, then repeat the close push-ups for 2-3 more sets.
- To increase the difficulty, you can add pauses at the bottom or top of the push-up, or manipulate the tempo by performing the exercise slower or faster.
3. Upper-body superset: Pair the close push-up with another upper-body exercise to create a superset. This will help increase the intensity of your workout and challenge your muscles in different ways. For example:
- Perform a set of close push-ups, followed immediately by a set of dumbbell shoulder presses or tricep dips.
- Rest for 30-60 seconds, then repeat the superset for 2-3 more rounds.
4. Core and hip stability exercises: Since the close push-up also engages your core and hip muscles, incorporate other exercises that target these areas. Some options include:
- Plank holds: Hold a plank position for