Weighted Close-Grip Push-Ups
Muscle Group
Chest / Triceps
Equipment
Bodyweight + load
Difficulty
Advanced
Weighted version of close-grip push-ups to intensify triceps and chest work.
How to Perform This Exercise
- 1 Place yourself in plank position, hands close together under your chest.
- 2 Keep your body aligned from head to feet, core engaged.
- 3 Bend your arms to lower your chest toward the floor with control.
- 4 Push back up to full extension while exhaling.
- 5 Maintain core engagement throughout and avoid sagging your hips.
Common Mistakes to Avoid
- Bouncing the weight off your chest instead of controlling the descent.
- Lifting your hips off the bench or arching your back excessively.
- Flaring elbows to 90 degrees, which overloads the shoulders.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Pectoralis major
- Pectoralis minor
Secondary Muscles
- Anterior deltoids
- Triceps
- Serratus anterior
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