Push Up Close Grip

Close Hands Push Up

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:

  1. 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.
  2. 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.
  3. Elbow Position:
    • Keep your elbows close to your body throughout the movement. This will engage your triceps more effectively.
  4. 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.
  5. Bottom Position:
    • Lower yourself until your chest is just above the ground. Ensure your chest is hovering slightly above the floor.
  6. 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.
  7. 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.
  8. Breathing:
    • Inhale as you lower your chest towards the ground.
    • Exhale as you push back up to the starting position.


  • 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.