The Close-Grip Push-Up is a variation of the traditional push-up exercise that targets the triceps and chest muscles. In this exercise, the hands are placed closer together than in a regular push-up, which places more emphasis on the triceps.
How to perform
Instructions:1. Start by getting into a push-up position on the floor with your hands placed directly under your shoulders. Make sure your body forms a straight line from your head to your heels.
2. Bring your hands closer together so that they are shoulder-width apart or slightly narrower.
3. Lower your body towards the floor by bending your elbows, keeping them close to your sides. Make sure to engage your core and keep your hips in line with your shoulders.
4. Lower yourself until your chest almost touches the floor, then push yourself back up to the starting position by straightening your arms.
5. Repeat for the desired number of repetitions, focusing on contracting your triceps and chest muscles throughout the movement.
6. To make the exercise more challenging, you can elevate your feet on a bench or stability ball, or wear a weight vest for added resistance.
7. Remember to keep your body in a straight line and avoid sagging your hips or arching your back during the exercise. It is important to maintain proper form to prevent injury and effectively target the target muscles.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.