Arms
Close-grip Press-ups
A powerful bodyweight variation designed to isolate the arms and build upper body pressing strength.
How to perform.
Follow the sequence — setup is half the lift.
Assume a high plank position with your hands placed directly under your chest, closer than shoulder-width apart.
Position your index fingers and thumbs so they nearly touch, forming a narrow base of support.
Lower your body toward the floor by bending your elbows, keeping them tucked tight against your ribs throughout the movement.
Continue the descent until your chest is just an inch above the backs of your hands.
Press firmly through your palms to extend your arms and return to the starting plank position.
Maintain a rigid straight line from your head to your heels by engaging your core and glutes.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows out to the sides
- Allowing the lower back to sag toward the floor
- Performing partial repetitions without reaching full depth
- Shrugging the shoulders toward the ears during the descent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.