Close-Grip Push-Up on Handles: how to do it right
In short: Close-grip push-ups on handles, a multi-joint movement that loads the triceps with maximum tension at mid-range.
How to do it, step by step
- 1Place your hands on the handles, shoulder-width or narrower, elbows brushing your ribs.
- 2Brace your whole body into a rigid plank, pelvis in line, no arch in the lower back.
- 3Bend your elbows backward keeping your forearms vertical, lower under control.
- 4Push to straighten your elbows without jerking at the end of the range.
- 5Keep a continuous rhythm, with no dead time or bounce, through the whole useful range.
The mistake to avoid
Don't let your elbows flare out, or the work shifts to your chest.
Other common mistakes
- Elbows flaring outward, which shifts the load to the pecs: keep them tight against your torso.
- Hips sagging or rising, which breaks your bracing: lock your abs and glutes into a plank.
- Truncated range that skips the loaded mid-range: lower until your elbows are at about 90 degrees.
- Bouncing at the bottom to restart: control the descent and push without jerking.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest, Front delts
The triceps brachii is the prime mover, especially the lateral head, responsible for elbow extension. The pecs (sternal portion) and front delt assist the push. The serratus anterior and abs stabilize the braced trunk.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the movement correctly?
Hands on the handles, shoulder-width or narrower, body braced in a rigid plank with no arch in the lower back. Bend your elbows backward keeping your forearms vertical and your elbows brushing your ribs, lower under control. Push back up to straighten your elbows without jerking at the end of the range.
How low do I go with the handles?
The handles give you a deeper range than the floor, use it. Go down to at least about 90 degrees at the elbow, otherwise you skip exactly the mid-range where the triceps is most loaded. Don't truncate the descent to gain reps.
Where should I feel it?
Your triceps should be on fire, especially the lateral head on the outside of the arm, and especially at mid-range. If your pecs are doing the talking, your elbows are flaring outward: tuck them back in against your torso. Near the floor the push also calls on the pecs, that's normal.
What rhythm should I keep?
Keep a continuous, controlled rhythm, with no dead time or bounce. Slow down especially in the mid-range, elbows around 90 degrees, because that's where the triceps takes the most. A one-second pause at 90 degrees is worth far more than a lockout with straight arms at the top.