Close-grip Push-up
Also known as: diamond push up, close grip pushup, triceps push up
Hands under the chest and elbows glued to the ribs: one small change to the push-up shifts most of the load off the chest and onto the triceps.
How to do Close-grip Push-up
- Start in a high plank position with your hands placed close together, directly under your shoulders.
- Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Close-grip Push-up Sets and Reps by Goal
Strength
4 sets of 5-8 reps with the feet elevated or a plate on the upper back, 2 minutes rest, pausing 1 second with the chest just off the floor.
Hypertrophy
3-4 sets of 10-15 reps with a 3-second lower, 60-90 seconds rest. Drop to the knees mid-set rather than letting the elbows flare.
Endurance
3 sets stopping 2 reps short of failure with 45 seconds rest, keeping the elbows tucked even as the pace slows down.
Common Close-grip Push-up Mistakes
Forming a diamond with the hands, which forces the wrists into deep extension and irritates them for most people.
Set the hands under the shoulders about four inches apart, or use push-up handles or a fist position to keep the wrists neutral.
Letting the elbows flare out to the sides once fatigue hits, which turns it back into a chest push-up.
Keep the upper arms within about 20 degrees of the torso. Once they start flaring, the triceps portion of the set is over.
Dropping the hips so the lower back arches on the way up.
Squeeze the glutes and brace the abs so the hips, ribs, and head all rise together as one unit.
Easier and Harder Than Close-grip Push-up
Swap Close-grip Push-up For
Close-grip Push-up — Frequently Asked Questions
How do you do the Close-grip Push-up?
Start in a high plank position with your hands placed close together, directly under your shoulders. Engage your core and lower your body towards the ground, keeping your elbows close to your sides. Push through your palms to extend your arms and return to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Close-grip Push-up work?
The Close-grip Push-up primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.
How many sets and reps of the Close-grip Push-up should I do?
For muscle growth: 3-4 sets of 10-15 reps with a 3-second lower, 60-90 seconds rest. Drop to the knees mid-set rather than letting the elbows flare. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Close-grip Push-up good for beginners?
Yes. The Close-grip Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Close-grip Push-up?
Try the Cable One Arm Tricep Pushdown, Ez Barbell Seated Triceps Extension or the Smith Close-grip Bench Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Close-grip Push-up the same as the diamond push up?
Yes. The Close-grip Push-up is also commonly called the diamond push up or the close grip pushup. Different gyms and training programs label it differently, but "diamond push up" and "close grip pushup" refer to this same movement.
