Instructions for Close Grip Push up
To perform a set of close grip push up:
Start on the ground on your hands and knees, with your arms straight
and hands placed with your opposite index fingers and thumbs almost touching each other. Straighten
your legs out so your weight is supported on your hands and toes only, with your shoulders, hips, knees
and ankles all forming a straight line (when viewed from the side). Your trunk should be in a neutral
position and your shoulders relaxed
Eccentric (Lowering) Motion
While maintaining the alignment of your body, bend at
the elbows to lower yourself toward the ground and stop when your elbows are bent 90 degrees. Your
body should move as a unit, with no part trailing any other. Remember to breathe normally and
maintain full body tension throughout the entire movement.
Pause at the bottom position for a 1 sec count while maintaining
Concentric (Upward) Motion
Push through your hands and into the ground to raise
your body up until your arms are fully extended. Your body should move as a unit, with no part trailing
any other. Remember to breathe normally and maintain full body tension throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of close grip push up repetitions before resting.
This completes one set of close grip push up.