Incline Push-Up Close-Grip

A beginner strength exercise for the triceps, done with just your bodyweight.

Incline Push-Up Close-Grip: finishing position

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Incline Push-Up Close-Grip

Stand facing a Smith machine bar or sturdy elevated platform at an appropriate height.
Place your hands next to one another on the bar.
Position your feet back from the bar with arms and body straight. This will be your starting position.
Keeping your body straight, lower your chest to the bar by bending the arms.
Return to the starting position by extending the elbows, pressing yourself back up.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Incline Push-Up Close-Grip

Questions

What muscles does the Incline Push-Up Close-Grip work?

Mainly the triceps, with the chest and shoulders helping.

Is the Incline Push-Up Close-Grip good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Incline Push-Up Close-Grip?

Good alternatives that train the triceps: Bench Dips, Dips - Triceps Version, Body Tricep Press or Close-Grip Push-Up off of a Dumbbell.

How many sets and reps of the Incline Push-Up Close-Grip should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).