The “Close Hands Push-Up” is a variation of the traditional push-up that targets the triceps and inner chest more intensely. Here are the proper instructions for performing close hands push-ups:
Video Instructions on How to Do Diamond Push-Ups (Close grip)
Step-by-Step Instructions:
- Starting Position:
- Begin in a plank position with your hands directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core muscles.
- Hand Placement:
- Bring your hands close together so that they are directly under your chest. Your thumbs and index fingers should form a triangle shape, with the tips of your thumbs touching each other.
- Elbow Position:
- Keep your elbows close to your body throughout the movement. This will engage your triceps more effectively.
- Lowering Phase:
- Slowly lower your chest towards the ground by bending your elbows.
- Maintain a straight line from your head to your heels, and avoid arching or sagging your back.
- Bottom Position:
- Lower yourself until your chest is just above the ground. Ensure your chest is hovering slightly above the floor.
- Pushing Phase:
- Push through your palms to straighten your arms and return to the starting position.
- Fully extend your elbows at the top of the movement, but avoid locking them to keep tension on the muscles.
- Repetition:
- Perform the exercise for the desired number of repetitions.
- As a beginner, start with a manageable number of repetitions and gradually increase as your strength improves.
- Breathing:
- Inhale as you lower your chest towards the ground.
- Exhale as you push back up to the starting position.
Tips:
- Focus on maintaining good form throughout the entire movement.
- Keep your core engaged to stabilize your body.
- If you experience wrist discomfort, try to distribute your weight evenly through your palms and fingers.
Common Mistakes to Avoid:
- Allowing the elbows to flare out excessively.
- Allowing the lower back to sag or hips to rise.
- Not maintaining a straight line from head to heels.
Incorporate close hands push-ups into your regular workout routine to strengthen your triceps, chest, and core muscles. If you’re new to exercise or have any existing health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout program.
