Push-Ups - Close Triceps Position

A push-up variation with hands positioned close together to shift primary emphasis to the triceps while secondarily targeting the chest and shoulders.

Instructions

1. Lie on the floor face down and place your hands closer than shoulder width apart.
2. Extend your arms to hold your torso up at arm’s length from the floor.
3. Keep your body in a straight line from head to heels.
4. Lower yourself until your chest almost touches the floor as you inhale.
5. Using your triceps and some pectoral muscles, press your upper body back up to the starting position.
6. Squeeze your chest and triceps at the top of the movement.
7. Pause briefly at the contracted position and repeat for the prescribed number of repetitions.

Tips

• Keep your elbows close to your body to maximize triceps engagement.
• This variation is more challenging than standard push-ups due to reduced stability.
• Maintain a perfectly straight body to avoid compensation and ensure proper form.
• Control the descent and focus on triceps contraction throughout the movement.
• This variation builds significant triceps strength and definition.