How to Do Push-Ups - Close Triceps Position
Start and end of one clean rep of Push-Ups - Close Triceps Position.
Quick facts
| Primary muscle | Triceps |
|---|---|
| Secondary muscles | Chest, Shoulders |
| Equipment | Bodyweight |
| Category | Strength |
How to perform Push-Ups - Close Triceps Position
- Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.
- Lower yourself until your chest almost touches the floor as you inhale.
- Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Muscles worked
- Triceps (primary): straightens the elbow to lock out every press and pushdown.
- Chest (secondary): pushes the arms forward and across the body — your horizontal pressing power.
- Shoulders (secondary): raises and rotates the arms and drives everything overhead.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Form tips
- Fix the elbows in place and let only the forearms move, keeping the load on the triceps.
- Own the largest range you can control with clean form before you chase extra reps.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Breathe out on the effort and in on the return, keeping one steady rhythm across the set.
Common mistakes
- Letting the elbows flare and drift forward so the shoulders quietly take over.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Push-Ups - Close Triceps Position work?
Push-Ups - Close Triceps Position mainly works the triceps, with the chest, shoulders helping as secondary movers.
What equipment do I need for Push-Ups - Close Triceps Position?
None — Push-Ups - Close Triceps Position is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Push-Ups - Close Triceps Position?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Bodyweight movement: once you own the top of a rep range, progress by slowing the tempo, pausing at the hardest point, or moving to a harder variation instead of adding load.
Train Push-Ups - Close Triceps Position with a coach in your pocket
Gimmy is your AI gym buddy — it programs Push-Ups - Close Triceps Position into recovery-aware workouts, tracks your sets, and shows one score that tells you if it's working.
Get early access