Back to library
Exercise Library
Incline Close-Grip Push-Up
A close grip push-up with hands elevated on a bench or bar, reducing the load so the triceps focused pressing pattern can be trained strictly and for volume.
ArmsBodyweightHorizontal press
GoLightWeight mediaincline-close-grip-push-up
Demonstration coming soon
Primary
Triceps
Secondary
Pectoralis majorAnterior deltoidsCore
Equipment
Bodyweight
Pattern
Horizontal press
Setup
- 01Place hands on a bench, box, or bar at roughly hip height, inside shoulder width.
- 02Walk the feet back until the body forms a straight line from head to heels.
- 03Squeeze the glutes and brace the trunk.
- 04Set the shoulders down away from the ears.
Execution
- 01Lower the chest toward the hands by bending the elbows.
- 02Keep the elbows tucked close to the ribs on the way down.
- 03Touch the chest lightly to the edge or lower until the forearms close fully.
- 04Press back to a full lockout without the hips sagging or piking.
Checkpoints
- -The body stays in one rigid line through every rep.
- -Elbows brush the ribs rather than flaring out.
- -The chest, not the head, travels toward the hands.
- -Full elbow lockout at the top of each rep.
Common mistakes
- -Sagging the hips and turning it into a lower back exercise.
- -Flaring the elbows and losing the triceps emphasis.
- -Cutting depth by nodding the head forward.
- -Placing the hands so close together the wrists hurt.
Programming notes
- -Use 3 to 4 sets of 10 to 20 reps; lower the incline to progress difficulty.
- -Good as a triceps volume finisher or a regression when floor close grip push-ups break down.
- -Once 20 clean reps are easy, move to the floor version or add a band.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play