Close Grip Push-ups to Tone the Triceps

30th January 2020
If you want to work your triceps, this is the ideal exercise to include in your daily routine. In the following article, we're going to tell you the step-by-step technique for the close grip push-ups to tone the triceps.

You should include close grip push-ups as part of your strength-training routine if you want to tone and strengthen your triceps correctly. In fact, this is one of the most effective exercises to work your triceps, so in this article, we’re going to tell you everything you need to know about it.

Even if you’re a beginner, you’re likely to be familiar with push-ups, or at least have an idea of ​​how they’re performed. Carrying out the close grip push-ups to tone up the triceps is more complicated since it demands more control over your muscles.

Also, with these push-ups, you’ll work the upper pectorals, located near the clavicle. The muscles of the triceps often work alongside upper pecs. Close grip push-ups work these muscles, while the other major muscles of the upper arms, the biceps, are coupled as stabilizers.

The reality is that close grip push-ups are one of the best exercises you can do in a fitness room. In this article, we’re going to explain the technique of the close grip push-up, specifically to tone the triceps. Take note!

Discover more: 8 Tips to Have a Proper Push up Form

How to do close-grip push-ups

The first thing you should do is put yourself in the cat position and place your hands directly below your shoulders. Take into consideration that the closer together your hands are, the more difficult the exercise will be. As a result, the effort the triceps make will be greater.

Next, spread your hands on the ground, to stabilize your body as much as possible. If you consider it appropriate, you can form a heart, a diamond or a triangle shape with the fingers, which in turn, will increase the difficulty of the exercise.

Afterward, place your back parallel to the floor and extend your legs behind you; Support your feet as in a classic flex. This is called a plank position. As always, your abdomen should be suspended and shouldn’t touch the ground, while the hips should remain in a straight line.

Remember, you have to contract your glutes, abs, and quadriceps to keep the body straight. Bend your elbows, keeping them firm at the sides. Slowly lower your chest to the ground until you’re about to touch it and your arms are parallel to the ground.

Extend the elbows, return to the initial position and immediately go to the next repetition. Don’t forget to inhale while bending your elbows on the way down and exhaling while straightening up.

If you’re one of those athletes looking for a greater challenge, you can carry out the push-ups with your feet raised on a bench or on a stability ball. The difficulty level is up to you!

You might also enjoy: Push-ups to Work your Triceps and Main Chest Muscles

Get the best performance

To concentrate on the arms and get the best performance, we recommend placing your hands together, under your clavicles. This modification in close grip push-ups requires you to form a triangle with your hands, which will add more challenge to the triceps.

Also, if you want to work harder on your chest and arms using external resistance, you can use a weighted jacket. Also, you can place your feet on a high surface, such as a bench, to increase resistance.

On the contrary, if you want the experience to be lighter, you can do the exercise against a wall instead of the floor. Also, you can do it balancing on the knees instead of the toes.

Close-grip push-ups

As you can imagine, in both cases the number of repetitions will vary considerably depending on your physical condition and the intensity of the push-ups.

Remember, you must always warm up before training. For example, include five to ten minutes of low-intensity cardio before your push-ups to get the blood flowing and prepare your body for the work that’s to come.

Close grip push-ups are a great way to tone your triceps and keep your arms in excellent shape. What are you waiting for to try them out?

  • Calatayud, J., Borreani, S., Colado, J. C., Martín, F. F., Rogers, M. E., Behm, D. G., & Andersen, L. L. (2014). Muscle activation during push-ups with different suspension training systems. Journal of Sports Science and Medicine13(3), 502–510. https://doi.org/10.1097/mco.0b013e328361c8b8