Push-Ups - Close Triceps Position
How to do the Push-Ups - Close Triceps Position
- 1
Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- 2
Lower yourself until your chest almost touches the floor as you inhale.
- 3
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 4
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
How to program the Push-Ups - Close Triceps Position
Sets and reps
As a compound movement, the Push-Ups - Close Triceps Position responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Push-Ups - Close Triceps Position is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Push-Ups - Close Triceps Position work?
The Push-Ups - Close Triceps Position primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Push-Ups - Close Triceps Position?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Push-Ups - Close Triceps Position should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
