Incline Close-grip Push-up

Beginner

Triceps

Body Weight

Skip the guesswork: Incline Close-grip Push-up leans on pure bodyweight leverage for triceps mass behind every press.

How to do Incline Close-grip Push-up

Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

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Incline Close-grip Push-up Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.

Common Incline Close-grip Push-up Mistakes

Shortening the range as soon as the set gets hard

End the set on the last full-range rep instead of grinding out halves.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Chasing load before the pattern is grooved

Spend the first few weeks making every rep look the same.

Easier and Harder Than Incline Close-grip Push-up

Harder progression

Bodyweight Kneeling Triceps Extension

Swap Incline Close-grip Push-up For

Triceps Pushdown

Dumbbell Lying Extension (across Face)

Band Close-grip Push-up

Incline Close-grip Push-up — Frequently Asked Questions

How do you do the Incline Close-grip Push-up?

Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides. 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 Incline Close-grip Push-up work?

The Incline 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 Incline Close-grip Push-up should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Incline Close-grip Push-up good for beginners?

Yes. The Incline 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 Incline Close-grip Push-up?

Try the Triceps Pushdown, Dumbbell Lying Extension (across Face) or the Band Close-grip Push-up. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.