How close should my hands be for close grip push ups?

Position your hands so your thumbs are roughly 6 to 8 inches apart, which is closer than shoulder width but not touching. Placing hands too close together can create excessive wrist strain and limit your ability to maintain proper elbow position.

What is the difference between close grip and regular push ups?

Close grip push ups use a narrower hand position and require greater elbow flexion, which shifts emphasis from the chest to the triceps. Regular push ups with a wider grip distribute work more evenly between chest, shoulders, and triceps.

How can I make close grip push ups harder?

Elevate your feet on a bench or box to increase the load on your upper body, or add a weighted vest or resistance band across your back. You can also slow down the tempo, particularly the lowering phase, to increase time under tension.

Close Grip Push Up

The close grip push up is a bodyweight pressing variation performed with hands positioned closer than shoulder width to increase triceps activation. It suits lifters looking to build triceps strength and size without equipment.

Muscle group: Triceps
Primary muscles: triceps
Equipment: Bodyweight

How to do the Close Grip Push Up

Place your hands on the floor slightly narrower than shoulder width, with fingers pointing forward and elbows tucked close to your sides.
Position your feet together or slightly apart, forming a straight line from head to heels with your core braced.
Lower your body by bending your elbows, keeping them close to your torso until your chest nearly touches the floor.
Press through your palms to extend your elbows and return to the starting position while maintaining a rigid torso.

Form tips

Keep your elbows within 45 degrees of your torso throughout the movement to maximize triceps engagement and reduce shoulder strain.
Maintain a neutral spine by bracing your core and squeezing your glutes to prevent your hips from sagging or piking.
Position your hands so your thumbs are 6 to 8 inches apart rather than touching, which allows for a more natural elbow path and wrist alignment.

Common mistakes

Flaring elbows outward reduces triceps emphasis and increases shoulder stress, defeating the purpose of the close grip variation.
Allowing hips to sag creates lumbar hyperextension and reduces core tension, compromising force transfer and increasing injury risk.
Performing partial reps by not lowering to adequate depth limits triceps stretch and reduces the training stimulus.

Sets and reps

For strength, perform 3 to 5 sets of 5 to 8 reps with added resistance or slower tempo; for hypertrophy, perform 3 to 4 sets of 8 to 15 reps.

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Frequently asked questions

How close should my hands be for close grip push ups?: Position your hands so your thumbs are roughly 6 to 8 inches apart, which is closer than shoulder width but not touching. Placing hands too close together can create excessive wrist strain and limit your ability to maintain proper elbow position.
What is the difference between close grip and regular push ups?: Close grip push ups use a narrower hand position and require greater elbow flexion, which shifts emphasis from the chest to the triceps. Regular push ups with a wider grip distribute work more evenly between chest, shoulders, and triceps.
How can I make close grip push ups harder?: Elevate your feet on a bench or box to increase the load on your upper body, or add a weighted vest or resistance band across your back. You can also slow down the tempo, particularly the lowering phase, to increase time under tension.

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