- What muscles do close-grip push-ups work?
- Close-grip push-ups primarily target the chest and triceps, making them an excellent upper-body strength exercise. They also engage the shoulders and abs as secondary stabilizing muscles, helping improve core stability while building arm definition.
- Do I need any equipment for close-grip push-ups?
- No equipment is required for close-grip push-ups—just your body weight. A flat surface like the floor is sufficient, but you can also perform them on a yoga mat for comfort or modify by placing hands on an elevated surface such as a bench or step.
- Are close-grip push-ups good for beginners?
- Close-grip push-ups can be challenging for beginners due to the increased triceps engagement. Beginners can start with knee push-ups or incline close-grip push-ups to reduce difficulty while still building strength in the targeted muscles.
- What are common mistakes to avoid when doing close-grip push-ups?
- A common mistake is allowing elbows to flare out, which reduces triceps activation and can strain the shoulders. Another is failing to keep the body in a straight plank position, which compromises core engagement. Always keep elbows tucked and hips aligned with the rest of your body.
- How many close-grip push-ups should I do?
- Aim for 3–4 sets of 8–12 repetitions if you are focusing on strength and muscle growth. For endurance, you can increase the reps to 15–20 per set. Adjust volume based on your fitness level and avoid going to failure on every set to prevent overuse.
- Are close-grip push-ups safe for people with shoulder pain?
- Close-grip push-ups can reduce shoulder strain compared to wider push-ups, but those with existing shoulder issues should proceed with caution. Use slower, controlled movements and avoid locking out the elbows. If pain occurs, stop immediately and consult a fitness professional or physical therapist.
- What are some variations of close-grip push-ups?
- Popular variations include incline close-grip push-ups for beginners, decline close-grip push-ups for added intensity, and diamond push-ups to further challenge the triceps. You can also add a tempo change—lowering slowly and pressing up explosively—to increase muscle engagement.
