Close-grip Press-up Guide: Target Your Brachialis
Master the close-grip press-up with our expert guide. Learn the proper technique to build arm strength and tricep definition using only your bodyweight.
How to Perform
- 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
- 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
Primary movers
- Brachialis
Stabilizers
- Triceps Brachii
- Pectoralis Major
- Anterior Deltoid
Related Guides
- Air Pushdown — Arms
- Alternating Biceps Curls With Dumbbell — Arms
- Alternating dumbbell hammer curl — Arms
Brachialis · Arms