Incline Close-grip Push-up Active

The incline close-grip push-up is a bodyweight exercise that targets the triceps, with secondary emphasis on the chest and shoulders. It is performed by placing the hands on an elevated surface, keeping the elbows close to the body, and performing a push-up motion.

Quick Facts

How to Do Incline Close-grip Push-up Active

Follow these step-by-step instructions to perform Incline Close-grip Push-up Active with proper form and technique.

1. Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
2. Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
3. Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms. Maintain active form throughout.
5. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Incline Close-grip Push-up Active targets helps you integrate it effectively into your training program.

Benefits of Incline Close-grip Push-up Active

Incorporating Incline Close-grip Push-up Active into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Triceps Development: Incline Close-grip Push-up Active directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
• Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
• Functional Strength: Strength exercises like Incline Close-grip Push-up Active build real-world strength that transfers to daily activities and athletic performance.
• Beginner-Friendly: This exercise is accessible to those new to fitness, with a movement pattern that's relatively easy to learn with proper instruction.

Safety Tips and Precautions

Performing Incline Close-grip Push-up Active safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Incline Close-grip Push-up Active, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Incline Close-grip Push-up Active, track these metrics during your workouts: