Incline Close Grip Push-Up

Muscles worked

Setup

1. Place your hands on the edge of a flat bench with a narrow grip, thumbs approximately 2-4 inches apart.
2. Step your feet back until your body forms a straight line from your head to your heels.
3. Position your shoulders directly over your wrists and engage your core and glutes to stabilize your spine.

How to do it

1. Inhale and lower your chest toward the bench by bending your elbows, keeping them tucked close to your ribcage.
2. Lower until your chest is just an inch above the bench, maintaining a controlled 2-second eccentric phase.
3. Exhale and push through the palms of your hands to return to the starting position, focusing on squeezing the triceps at the top.
4. Maintain a neutral neck by looking at a point slightly ahead of the bench throughout the movement.

Form checklist

• Keep elbows tucked toward the sides rather than flaring them out to the 45-degree mark.
• Ensure the hips do not sag or pike upward; maintain a rigid plank position.
• Keep the weight distributed through the heels of your palms.
• Avoid locking out the elbows aggressively at the top to maintain constant tension.

Pro tips

• Imagine trying to 'crush' the bench between your hands to maximize activation of the inner chest and triceps.
• Focus on the mind-muscle connection by visualizing your triceps doing the majority of the work during the ascent.

Make it harder

• Perform the movement with a 3-second pause at the bottom to eliminate elastic momentum.
• Lower the height of the incline (e.g., using a lower step) to increase the percentage of body weight being lifted.

Frequently asked

What muscles does the incline close grip push-up work?

The incline close grip push-up primarily targets the triceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the incline close grip push-up?

The incline close grip push-up requires no equipment — just your body weight.

Is the incline close grip push-up good for beginners?

The incline close grip push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps