Push-Ups - Close Triceps Position

Push-Ups - Close Triceps Position is a bodyweight - 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: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major, Triceps brachii
Secondary muscles: Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
Exercise type: Bodyweight - closed-chain press

Exercise technique

Palm placement
Place your hands narrower than shoulder width.
Long torso
Form a straight line from your toes to your head.
Elbow direction
Keep your elbows close to your torso.
Lower
Lower your chest toward your hands under control.
Bottom control
Stop while maintaining wrist and shoulder alignment.
Press
Press your palms into the floor and extend your elbows.
Finish
Return your abdomen and hips to the start together.

Key technique points

Do not force your hands together into a diamond.
Do not flare your elbows outward.
Do not lift your lower back before your chest.
Keep the wrist angle comfortable.
Keep your shoulders away from your ears.
Exhale under control as you push away from the floor.

Common mistakes

Hands too narrow

This unnecessarily strains the wrist and elbow path.

Flared elbows

This disrupts the narrow, triceps-focused setup.

Waving through the lower back

This prevents the body from pressing as one unit.

Reaching the head forward

This leaves the chest descent incomplete.

Elevated hips

This loads the shoulders at a different angle.

Uncontrolled bottom

This starts the triceps press with momentum from the bottom.

Frequently asked questions