Close Grip Push-Ups
The Close Grip Push-Ups is a bodyweight exercise that primarily targets the chest. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Close Grip Push-Ups
- 1Set up in a high plank with your hands close together under your chest (about shoulder-width or slightly narrower), legs straight, and your body in a straight line from head to heels, keeping your abs tight and your hips level. Spread your fingers, press through your palms, and look slightly ahead of your hands so your neck stays comfortable.
- 2Bend your elbows close to your sides and slowly lower your chest toward your hands in a controlled, smooth motion, then push the floor away to return to the top without locking your elbows. Inhale as you lower, exhale as you press up, aiming for a steady 2–3 seconds down and 1–2 seconds up without letting your hips sag or pike up.
Coach tips
- Keep your elbows tucked in toward your body instead of flaring out to protect your shoulders and keep the focus on your triceps.
- Brace your abs like you’re about to be poked in the stomach so your body stays straight and doesn’t sag through your lower back.
- If a full plank is too tough, drop to your knees while keeping your hands close and your body in a straight line from knees to head.
Train chest smarter
One rep, one set. Hypro turns the Close Grip Push-Ups into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Close Grip Push-Ups weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much chest you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Close Grip Push-Ups fits right into proven hypertrophy and strength templates.
