Close Grip Push Ups

Close Grip Push-up Instructions

• Kneel down on the floor and set your hands slightly inside shoulder-width.
• Hands are turned in slightly.
• Place your feet and legs together behind you. Maintain a braced core with a neutral spine.
• There should be a straight lines from your ankles, knees, hips, torso, and shoulders. 
• Abdominals & Obliques are contracted.
• Glutes are activated.
• Shoulders are pinned back.
• Eyes are focused on the floor, neck in a neutral position.
• At no point are you hips sagging/lowered during the exercise.
• Keep your bodyweight centered roughly over your hands with your shoulders braced.
• Maintaining this stable shoulder position is key for properly loading your triceps and chest.
• As your body descends, load your chest and triceps keeping your trunk braced and back neutral.
• When you reach the bottom, push yourself back up to starting position without locking the elbows.

*Tips*

• For beginners, you can try this exercise by resting on your knees instead of fully extending the legs.
• Your elbows should not flare excessively. However, there will be slightly more elbow flare with a close grip versus a traditional push up.