Incline Close Grip Push-Up
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Description
The Incline Close Grip Push Up is a bodyweight exercise targeting the triceps, chest, and shoulders. It involves performing a push-up with hands placed closer together than shoulder-width on an elevated surface, such as a bench or step, to increase the emphasis on the triceps.
How to Perform
- Position yourself in front of an elevated surface like a bench or step.
- Place your hands on the edge of the surface, closer than shoulder-width apart.
- Extend your legs behind you, balancing on your toes, forming a straight line from head to heels.
- Engage your core and keep your body rigid.
- Lower your chest towards the surface by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Keep your elbows tucked in close to your body throughout the movement to maximize tricep engagement.
- Maintain a straight line from head to heels; avoid sagging or arching your back.
- Control the movement speed; lower yourself slowly and push up with power.
- Breathe in as you lower down and exhale as you push back up.
- Adjust the incline height to modify difficulty; higher inclines are easier, lower inclines are more challenging.
Common Mistakes
- Hands placed too wide, reducing triceps engagement.
- Elbows flaring out, causing shoulder strain.
- Hips sagging, leading to lower back stress.
- Inadequate core engagement, compromising stability.
- Lowering body too quickly, losing control.
- Not lowering chest fully to the incline, limiting range of motion.
- Neck craned forward, causing neck strain.
- Feet positioned too close, reducing balance.
- Wrists bent excessively, increasing wrist strain.
Recommended Exercises
Explore exercises related to Incline Close Grip Push-Up for triceps training and similar movement patterns.
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