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Push-up Close

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Exercise Profile

Primary muscles:

Chest

Secondary muscles:

Triceps, Shoulders

Equipment:

Bodyweight

Difficulty:

Beginner

Push-up Close Overview

The Push-up close workout primarily engages the chest muscles by using bodyweight as resistance.

While also working secondary muscles, the focus remains on the chest engagement.

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Push-up Close Instructions

  1. Start in a plank position with your hands directly under your shoulders and your feet together.
  2. Engage your core and lower your body by bending your elbows, keeping them close to your sides.
  3. Continue lowering until your chest is just above the ground, maintaining a straight line from your head to your heels.
  4. Push through your palms and extend your elbows, raising your body back up to the starting position.
  5. Repeat the movement by lowering your body again, ensuring proper form and control throughout the exercise.

Push-up Close Tips

  1. Start with proper hand placement by positioning them slightly wider than shoulder-width apart to engage your chest muscles effectively.
  2. Keep your core tight and maintain a straight line from head to heels throughout the exercise to maximize chest engagement and avoid strain on your back.
  3. Lower your body slowly and with control, allowing your chest to come close to the ground, while keeping your elbows at a 45-degree angle to target the chest muscles effectively.
  4. Push through your palms and engage your chest muscles as you raise your body back up to the starting position, focusing on the contraction in your chest.
  5. Don’t forget to breathe! Inhale as you lower your body and exhale as you push back up, maintaining a steady and controlled breathing pattern.
  6. To increase the challenge and further engage your chest, try elevating your feet on a bench or step, creating an inclined position for the push-up close exercise.
  7. Remember to listen to your body and start with a number of repetitions that feels comfortable, gradually increasing the intensity and number of push-ups as your strength improves.

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