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Exercise handout — move better, feel better.
Close Grip Push-Up
Push-up with hands close together to emphasize triceps. Good functional elbow exercise with bodyweight.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 down / 1 up
Tempo
Step-by-Step Guide
Set up
- Get in push-up position
- Place hands close together, directly under shoulders
- Body forms straight line from head to heels
Step 1 of 5
Keep elbows close to your sides as you lower
Step 2 of 5
Lower chest toward your hands
Step 3 of 5
Go as low as you can with control
Step 4 of 5
Push back up to start
Step 5 of 5
Keep body straight throughout
Breathing
- Inhale on lower
- Exhale on push up
Form Cues
- Elbows stay close to body
- Core tight
- Lower until chest near hands
- Push through palms
Common Mistakes to Avoid
- Elbows flaring out
- Hips sagging
- Not going low enough
- Hands too far apart
Safety Information
May stress elbow if olecranon bursitis. Use padding if needed.
Progressions
Add pause at bottom or use weight vest
Regressions
Do on knees or against wall
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.