Push Up - Close Grip
Complete guide to Push Up - Close Grip. Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires none. Step-by-step instructions and expert tips.
How to Perform Push Up - Close Grip
Place your hands on the floor close together under your chest, with your index fingers and thumbs nearly touching.
Extend your legs behind you so your body is in a straight line.
Engage your abs and take a breath.
Lower your chest toward the floor by bending your elbows, keeping them tucked close to your sides.
Push through your palms to press yourself back up, squeezing your triceps and chest at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |