The close grip push-up is a variation of the traditional push-up that modifies the hand position to alter the distribution of the workload across the upper body muscles. Bringing the hands closer together shifts the mechanical leverage, demanding greater effort from specific muscle groups compared to a standard push-up. This modification is designed to maximize the recruitment of the arm extensors and the inner chest fibers. Understanding the anatomical focus of this exercise requires a look at its execution and the muscles that respond to this change in form.
Mechanics and Proper Execution
The close grip push-up starts in a high plank position, requiring a straight line from the head through the heels, maintained by bracing the core and glutes. The defining characteristic is the hand placement, which should be significantly narrower than shoulder-width, often just a few inches apart or in a diamond shape. As the body lowers toward the floor, the elbows must remain tucked tightly against the torso, rather than flaring out. Keeping the elbows close maintains the stress on the back of the arms and the chest’s midline. The downward movement should continue until the chest is close to the hands and the forearms are nearly perpendicular to the floor, followed by a forceful extension of the elbows while maintaining a stable, rigid torso.
Primary Muscle Targets
The close grip push-up significantly increases the activation of the Triceps Brachii, the three-headed muscle on the back of the upper arm. Since the elbows are tucked close to the body, the triceps become the principal movers responsible for extending the arm and pushing the body away from the floor. This narrow grip particularly emphasizes the lateral and medial heads of the triceps, which are heavily engaged in elbow extension under load.
The Pectoralis Major remains a primary mover, but the focus shifts due to the adduction required by the narrow hand position. This setup increases the demand on the sternal head, which comprises the middle and inner portion of the chest. The close placement forces the arms to press forward and inward, recruiting the muscle fibers closer to the sternum more intensely than a wider grip would. This combination of elbow extension and horizontal adduction makes the close grip push-up effective for developing the triceps and the inner chest area.
Secondary and Stabilizing Muscle Engagement
While the triceps and pectoralis major drive the movement, several other muscle groups play assisting and stabilizing roles. The Anterior Deltoids, or the front of the shoulders, act as synergists to the chest muscles, assisting in the forward pressing motion. They are involved in the first half of the push-up, helping to initiate the lift off the floor.
The Serratus Anterior, located along the rib cage beneath the armpit, works to protract the shoulder blades during the final stage of the push-up. This protraction helps stabilize the scapula against the rib cage, ensuring a solid base for the movement.
Maintaining the rigid plank position requires significant isometric contraction from the core musculature. The Rectus Abdominis and the Obliques engage continuously to prevent the hips from sagging or lifting. This maintains a straight spinal alignment and effectively transfers force from the feet to the hands.