Close-grip hands-elevated push-up

The close-grip hands-elevated push-up is a variation on the classic push-up where the hands are placed on a bench or other elevated surface. Having the hands higher than the feet makes it easier than close-grip push-ups on the floor, but also puts the emphasis more on the triceps. It can be used as a substitute for floor push-ups or close-grip push-ups, or as a mechanical dropset after maxing out on floor push-ups.

Benefits

  1. Builds size and strength in the triceps and chest muscles
  2. Effective substitution for close-grip push-ups in any workout
  3. Great for burnout sets at the end of a chest or triceps workout
7.4
Average

Close-grip hands-elevated push-up Images

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Close-grip hands-elevated push-up Instructions

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

Alternative Exercises for Close-grip hands-elevated push-up

Push-Ups With Feet On An Exercise Ball thumbnail image Push-Ups With Feet On An Exercise Ball thumbnail image

Push-Ups With Feet On An Exercise Ball

Muscle Targeted: Chest
Equipment Type: Body Only
8.5
Average
Push-Ups - Close Triceps Position thumbnail image Push-Ups - Close Triceps Position thumbnail image

Push-Ups - Close Triceps Position

Muscle Targeted: Triceps
Equipment Type: Body Only
9
Average