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Incline Push-Up Close-Grip

Performed with a close (narrow) grip to shift emphasis, this variation primarily targets your Triceps, with support from Chest, Shoulders. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Triceps Secondary muscles: Chest, Shoulders

How to perform Incline Push-Up Close-Grip

  1. Step 1. Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
  2. Step 2. Place your hands next to one another on the bar.
  3. Step 3. Position your feet back from the bar with arms and body straight. This will be your starting position.
  4. Step 4. Keeping your body straight, lower your chest to the bar by bending the arms.
  5. Step 5. Return to the starting position by extending the elbows, pressing yourself back up.

Frequently asked questions

Which muscles are primarily targeted by the incline close-grip push-up?

The narrow hand placement shifts the primary load onto the triceps brachii. While the chest and shoulders provide stability, the triceps perform the majority of the elbow extension.

How does the angle of the incline affect the difficulty of this exercise?

A higher incline reduces the percentage of bodyweight being lifted, making the movement easier. Lowering the incline toward the floor increases resistance and triceps demand.

What is a common form mistake to avoid during this movement?

Allowing the elbows to flare outward reduces triceps engagement and increases shoulder strain. Keep your elbows tucked close to your ribcage throughout the entire range of motion.

How should a beginner progress if the movement is too difficult?

Start with a high, stable surface like a kitchen counter or a sturdy table to minimize load. As strength improves, gradually move to lower surfaces like a bench or a step.

What is the recommended set and rep range for triceps development?

Perform 3 to 4 sets of 10 to 15 repetitions to focus on hypertrophy and muscular endurance. Ensure each rep is controlled with a full lockout at the top to maximize triceps contraction.

Sample sets & reps for Incline Push-Up Close-Grip

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Triceps exercises

  • Band Skull Crusher — band
  • Bench Press - Powerlifting — barbell
  • Bench Press with Chains — barbell
  • Board Press — barbell
  • Cable Incline Triceps Extension — cable

See all Triceps exercises →

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