Incline Push-Up Close-Grip
Incline Push-Up Close-Grip is a bodyweight exercise - closed-chain press exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Bodyweight exercise - closed-chain press
Exercise technique
- Bar safety
Secure the Smith bar with both hooks and stops.
- Close hands
Grip the bar narrower than shoulder width.
- Torso
Walk your feet back into a straight inclined body line.
- Lower
Keep your elbows close as you lower your chest toward the bar.
- Bottom limit
Stop while retaining wrist and shoulder control.
- Press
Push against the bar with the narrow grip and extend your elbows.
- Finish
Return shoulders and hips to the start together.
Key technique points
- Check that bar rotation cannot release the locks.
- Do not crowd your hands enough to strain your wrists.
- Do not flare your elbows outward.
- Lower your chest to the correct bar alignment.
- Maintain lower-back alignment on the descent.
- Wrap your fingers around the bar.
Common mistakes
Loose bar
The hand support can move.
Forcing the hands together
Wrist angle may be strained unnecessarily.
Elbows spreading
The narrow-grip triceps setup changes.
Dropping hips
Torso support is disrupted.
Reaching with the neck
Head movement imitates descent range.
Slippery grip
Balance decreases on the narrow support.
Frequently asked questions
Incline Push-Up Close-Grip: why is “Loose bar” a mistake?
The hand support can move.
Incline Push-Up Close-Grip: why is “Forcing the hands together” a mistake?
Wrist angle may be strained unnecessarily.
Incline Push-Up Close-Grip: why is “Elbows spreading” a mistake?
The narrow-grip triceps setup changes.
Incline Push-Up Close-Grip: why is “Dropping hips” a mistake?
Torso support is disrupted.
Incline Push-Up Close-Grip: why is “Reaching with the neck” a mistake?
Head movement imitates descent range.
Incline Push-Up Close-Grip: why is “Slippery grip” a mistake?
Balance decreases on the narrow support.
What should I focus on when doing Incline Push-Up Close-Grip?
Check that bar rotation cannot release the locks. Do not crowd your hands enough to strain your wrists. Do not flare your elbows outward. Lower your chest to the correct bar alignment. Maintain lower-back alignment on the descent. Wrap your fingers around the bar.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.