The tight grip will emphasize the inside of the pecs and will further engage the triceps. This is a more difficult variant than the conventional pump.
The closer the elbows are to the body, the more the triceps are engaged. It will also help your abs if you stay well during exercise.
INSTRUCTIONS FOR CLOSE GRIP PUSH UP
- Put yourself in the plank position on the ground and on the tip of the feet, the body parallel to the ground.
- Place your hands under the chest center, below the level of the shoulder height and join both thumbs.
- Stick the elbows as much as possible to the body.
- Stay sheathed, align the shoulders, pelvis, knees and ankles on the same axis.
- Inhale deeply and slowly lower your whole body just above the ground. The chest may touch the ground slightly.
- Return slowly to the starting position by pushing in the palms of the hands.
- Continue your series by repeating the movement.
Techniques, tips and advices for close grip push up
- Tighten up your hands to amplify the contraction of your pecs (internal part) and your triceps.
- Keep your elbows close and if possible glued to the body.
- Perform the full amplitude motion to get a better job.
- Contract the glutes to stabilize the pelvis. The pelvis is aligned with the shoulders and the knee-ankle axis over the entire exercise.
- Add a blocking time at the top and bottom of the position for more effort.
- Vary the speed of movement according to the sessions for muscle fibers.
- Finish on the knees rather than give up the series.