Push-Ups - Close Triceps Position

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

Push-Ups - Close Triceps Position: finishing position

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

How to do the 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.

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 Push-Ups - Close Triceps Position

Questions

What muscles does the Push-Ups - Close Triceps Position work?

Mainly the triceps, with the chest and shoulders helping.

Is the Push-Ups - Close Triceps Position good for beginners?

It's rated intermediate. Beginners can build up to it with Bench Dips first.

What can I do instead of the Push-Ups - Close Triceps Position?

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

How many sets and reps of the Push-Ups - Close Triceps Position 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).