Instructions for Close Grip Push up

To perform a set of close grip push up:

  1. Starting Position

    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

  2. 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.

  3. Bottom Position

    Pause at the bottom position for a 1 sec count while maintaining tension.

  4. 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 movement.

  5. End position

    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.