The close grip push up is an important exercise to consider adding into your workout routine as it helps in working your arms muscles.
If performed correctly by avoiding mistakes that will be discussed herein, the close grip push up will unlock your fitness to a greater degree.
It will instantly make your arm to be quivering after performing the exercise with just a few repetitions.
Besides that, it gives you an opportunity to work your biceps as well, front of your shoulders and chest altogether.
It is an exercise that is highly recommended if you are targeting adding some intensity to your workout.
HOW TO DO CLOSE GRIP PUSH UP PROPERLY
Equipment required: Mat
- Assume a plank position keeping your wrist underneath your shoulders with your fingers pointing forward. It is important to keep your back and neck in a neutral position in order to properly engage your core.
- Place your hands at approximated distance of 2 inches apart and keep your elbows close to your ribs on both sides. Maintain your spine at a neutral position, neither too low nor too high. This is the starting position.
- Gently lower yourself towards the ground by having your elbows bent so as to allow them to move slightly outwards.
- Attempt to lift yourself back to the starting position as you maintain your spine in a neutral position. This will form a complete cycle.
- Depending on your ability, you can make more sets of repetitions as many times as you can.
- If it is your first time to perform close grip push up, it is recommended that you work to perfect your forming the first place before you increase your repetitions for reason that you don’t get an injury or develop a wrong form
WHAT MUSCLES DO CLOSE GRIP PUSH UP WORK
1. PECTORALIS MAJOR
Pectolalis major is the muscle that is fan-shaped making up the bulk of the chest of a human body. It is commonly referred to as the pecs. The pec muscles are important in the performance of close grip push up.
2. TRICEP BRACHII
This is a large muscle that is found on the back of your upper arm. It is equally referred to as tris or brachii.
It majorly functions in facilitating the movement of the forearm, an act that contributes to effective performance of the close grip push up exercise.
CLOSE GRIP PUSH UP BENEFITS
1. IMPROVED BALANCE AND STABILITY
When close grip push up exercise is well performed putting into consideration, the three components of fitness i.e strength training, flexibility and cardio, it will not only develop your broad chest and arm strength but your overall balance and stability will improve as well.
Besides that, you will be able to develop a stronger set of muscles that helps in carrying out daily activities without feeling discomfort.
2. WEIGHT LOSS
If you are faced with a challenge of weight loss then consider doing close grip push up exercise.
It is a strength training exercise that will help you turn fats into muscles.
During the performance, calories are burnt by building muscle that will continue burning calories without additional cardio exercise. This eventually leads to reduced body weight.
3. IMPROVED BONE DENSITY AND STRENGTH
Bones are important to your body as they give you the right posture. Subjecting them to an exercise improves their density and strength.
Close grip push up is suitable for strengthening of the bones due to its high impact.
Strong bones will enable your body engage in other exercises with ease and reduced chances of injury eg in running, skipping rope etc.
4. IMPROVED CORE STABILITY
Close grip push up greatly works to improve the stability of your core. This is so due to its nature of stabilizing muscles in your mid-section including the lower back and your abdominal muscles. Your posture will improve and become stronger when the stabilizing muscles are engaged.
5. IMPROVED MOBILITY & FLEXIBILITY
Your muscles must be mobile enough in order to increase their strength. Immobility of the muscles will pose challenges to you during the performance of close grip push up and this increases your chances of getting injury.
However, if well done, the close grip push up will help loosen up tight muscles around your chest and shoulders which will equally benefit you in other routine activities like driving or working on the computer.
CLOSE GRIP PUSH UP ALTERNATIVES
1. STANDING DUMBBELL ROTATIONAL PUNCHES
This is an exercise that works to help in improving the general balance of the body, agility as well as endurance while toning your torso, arms, and shoulders. This exercise can be performed without weights for the easier perfection of your form.
2. HIGH PLANK
High plank is an exercise that helps in building strength around your shoulders, core, and upper back. It also works to strengthen your wrists and promotes good posture.
On the same note, your balance, alignment, and stability will equally be improved. These are prime body movements for push-ups.
3. OFFSET SINGLE-ARM DUMBBELL CHEST PRESS
Like close grip push up, this exercise works to enhance the endurance of the muscles, correct any imbalance that occurs in the muscles and facilitate movement patterns with reduced stress on your wrists.
Doing offset single-arm dumbbell chest press properly in a supported position greatly helps in improving hip, shoulder and core stability.
4. TRADITIONAL BENCH PRESS
This is an impressive exercise that works to build your upper body and pressing strength while putting a relatively lesser strain on your wrist. Your muscles will also benefit from improved endurance.
CLOSE GRIP PUSH UP MISTAKES TO AVOID
Despite placing your hand and elbow correctly, there are high chances of letting your shoulders hunch up towards the ear the moment you start getting tired.
Consequently, the pressure in the exercise shifts to the traps and this may compromise your stability. Ensure you pull your shoulders away from your ears into a stable and locked position.
2. HAND ORIENTATION
It is important to have a proper hand orientation. Performing this exercise with hands turned in may lead to elbow issues and increase the risk of shoulder impingement.
The hands should be kept in a neutral position, screwed onto the ground to promote rotation of the shoulders.
Besides that, ensure you distribute the weight through your hands more externally than internally.
3. ELBOW ANGLE
When performing this exercise, the elbow should lie up with your chest fibres so that maximum muscle activation is stimulated.
A wide hand position can equally limit the range of motion and force elbow out to the side at the bottom end of the movement thus reducing chest activation.
Going too fast increases shear force around the elbow joint.
A slowed down movement gives a better result since it provides for adequate control thus increasing activation of the triceps, chest and rear delt.
Close grip push up is a simple exercise to perform and does not require complicated equipment for use. Ensure you know the muscles of target before you incorporate close grip push up into your routine workout.