Push-Ups - Close Triceps Position
The Push-Ups - Close Triceps Position primarily targets your Triceps, with support from Chest, Shoulders. It requires bodyweight and is best suited to intermediate lifters.
Intermediate level · Equipment: Bodyweight · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Shoulders
How to perform Push-Ups - Close Triceps Position
- Step 1. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Step 2. Lower yourself until your chest almost touches the floor as you inhale.
- Step 3. Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- Step 4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Frequently asked questions
What is the correct hand placement for close triceps push-ups?
Position your hands directly under your shoulders or slightly narrower, keeping your elbows tucked close to your ribcage throughout the movement.
Which muscles are primarily targeted during this variation?
The close hand position shifts the mechanical load away from the chest and places primary emphasis on the medial and lateral heads of the triceps.
What is a common mistake to avoid during the descent?
Avoid allowing your elbows to flare out to the sides, as this increases shoulder strain and reduces triceps activation.
How can beginners make this exercise easier to perform?
Perform the movement with your knees on the floor or elevate your hands on a bench to reduce the percentage of bodyweight being lifted.
How should I program close triceps push-ups for hypertrophy?
Perform 3 to 4 sets of 8 to 15 repetitions, focusing on a controlled eccentric phase and a full lockout at the top of each rep.
Sample sets & reps for Push-Ups - Close Triceps Position
- 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
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