Close-Grip Incline Push-up tutorial
The close-grip incline push-up is a push-up variation with the hands placed close together on a raised surface such as a bench or sturdy table edge. The incline reduces the load, while the narrow hand position shifts the emphasis to the triceps, making it an excellent at-home option for beginners.
How to perform
- Place your hands slightly narrower than shoulder width on the edge of a bench or sturdy surface.
- Walk your feet back so your body forms a straight line from head to heels.
- Brace your core and glutes.
- Bend your elbows back close to your body and lower your chest toward the edge.
- Press through your palms to push your body up until your arms are straight.
- Keep your body straight at the top and start the next rep.
Breathing: Inhale as you lower down and exhale as you push up.
Key tips
- The higher the surface, the easier the move; lower it gradually to progress.
- Keep your elbows by your ribs instead of flaring them out.
- Keep your head in line with your spine.
Common mistakes
- Sagging hips and arching the lower back
- Flaring the elbows out to the sides
- Reaching with the head instead of lowering the chest
Safety: People with wrist or shoulder pain can use a higher surface or wall push-ups and place the hands slightly wider.
TricepsPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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