Close Grip Push Up

Muscle Groups Involved

Triceps - Primary
Chest/Pecs - Primary

Highlights

Brace your abs/core and shoulders before getting into position.
Protract your shoulders (push them forwards) for stability.
Keep your elbows in tight to your body.
Keep your spine neutral - do not round your back
Do not rest at the bottom or the top of the rep.

Description

The Close Grip Push Up, also known as diamond push ups due to the shape of the position of your hands, is a classic exercise for developing your triceps, chest and shoulders. Start in a plank posit

The Close Grip Push Up, also known as diamond push ups due to the shape of the position of your hands, is a classic exercise for developing your triceps, chest and shoulders. Start in a plank position with your hands placed roughly 3-6 inches apart from each other. Brace your abs, glutes, and quads to maintain a neutral spine as you lower yourself towards the floor. Pause briefly at the bottom. Press yourself back up as you tighten your core until you reach the starting position.

Common Mistakes

Be sure to maintain a neutral spine as failing to tighten your core will ma

Be sure to maintain a neutral spine as failing to tighten your core will make the exercise unnecessarily difficult and may injure your back. Keep your elbows relatively tucked in as flared elbows can put unnecessary strain on your shoulders.

Pro Tips

Push through the bottom outside corner of the heel of your hand to increase

Push through the bottom outside corner of the heel of your hand to increase triceps activation and feel a better mind-muscle connection.

Purpose

This compound exercise is great at prioritizing your triceps, inner chest,

This compound exercise is great at prioritizing your triceps, inner chest, and shoulders. Developing these muscles together gives balanced proportions while emphasizing parts of these muscles which often go overlooked.

Form

Your palms should be 6-10 inches apart. Form a diamond shape with your inde

Your palms should be 6-10 inches apart. Form a diamond shape with your index fingers and thumb. Keep your elbows in tight, closer to your sides. Your hands should hit at the bottom of your sternum or solar plexus.

Additional Names

Diamond Push Up