The Why’s And How’s Of Becoming A Close Grip Push-up Bad Ass
By admin
About four months ago I pushed away from the traditional wide grip push-up.
This had been my push-up choice for years for no other reason except I thought it was the right way.
The cool thing about being human, is that it’s okay to learn new things and change. It’s also okay to acknowledge that what you’ve done in the past, isn’t what you should do for the future.
Make sense?
It’s not just my push-ups. Even in my gym, my clients know that if I say “push-up” I mean close grip. It’s the standard for us now.
Some clients and readers may think it’s just because I like making things tougher on people. But that’s not it. I want people (myself included) to get better by doing the things that are best for them.
Which is why I’ve turned my focus on close grip push-ups.
Now, you might be wondering… how did I come up with the close grip being my main version? After all, there are over 35 push-up variations.
How about a push-up hybrid?
So why the close grip?
Since I’ve been posting pictures on Instagram, this has been a question popping up often.
Because it’s awesome.
Is that answer enough?
No? Okay then…
Why Push-up At All?
- Push-ups are one of the best exercises you can do to test your form, overall strength and progress.
- All you need is your body and a floor. Which means you can be anywhere and pump out some push-ups.
- It’s a total body workout in one smooth movement. This is perfect for improving functional strength. One move that can help you improve other moves and increase your range of motion.
- Push-ups can help improve posture. The prone position you are in during the exercise can help strengthen your trunk and neck. Which will help you improve overall posture. Good posture leads to people thinking you’re super confident!
What muscles do they work?
That’s the coolest part… tons. Shoulders, triceps, biceps, back, core and of course the chest.
In our gym, push-ups are a benchmark move.
Something that must be perfected in order to head into classes outside of our boot camps. If someone can’t do a push-up, why would I (or my trainers) give them a barbell or kettlebell?
I don’t.
I’m a big fan at mastering bodyweight movements before moving on to more technical moves. This helps to build stabilizer strength, increase confidence, and help progress in a safe direction.
The Difference Between Close Grip and Wide Grip Push-Ups
Just like a sumo squat and a standard squat targets the muscles in your glutes and legs differently, the same is true for push-up variations.
I’m sure that if you’ve done a close grip push-up before, you know it’s a smidgen harder than a standard push-up. Okay, you’re right. Maybe a bit more than a smidgen.
Why? How does just changing the position of your hands and elbows change the outcome of the exercise?
Wide Grip “Normal” Push-ups
Refresher: This is the push-up most women do. Hands are placed a bit wider than shoulder width apart and elbows flare outwards beyond 45-degrees. Normally 45-90 degrees from the body.
These push-ups put a lot of emphasis on the outer section of your pectoral (chest) muscles and shoulders. With additional work coming from the triceps and core.
Wide push-ups are great and should definitely be used in your workout. But too many can cause wrist and shoulder pain. I have a lot of clients with previous shoulder issues where standard push-ups just place too much pressure on them.
Close Grip “Tricep” Push-Ups
Refresher: This is the push-up you see a lot of military folk doing. The hands are placed directly under the shoulders, or closer (with fingers coming together to form a triangle). The elbows are squeezed in tight to the body throughout the reps. The feet are also a bit different. You need to push through your toes to move the body more forward. As you lower down on the reps, your chest will be in front of your hands. Keep the fingers spread wide for support.
Okay, so here’s what you want to know. Why do I like these more?
- For one, the put less stress on the shoulders. Since I tend to do a lot of push-ups, I don’t want to risk getting an overuse injury so this is important to me and my clients.
- Second, my triceps used to be the weakest part of my body and my chest was too developed causing a few imbalances that were obvious when I would squat or do certain kettlebell movements. ← This was a personal reason, clearly not a scientific one.
- Third, if you’re looking to get more bang for your buck then the narrow grip is going to do it. A study published in 2005 by the Journal of Strength & Conditioning Research found that b bringing the arms closer together, a great number of muscles were activated.
- Because you’re bringing your hands closer together, making your support base smaller. Your core will also be worked more to keep you balanced. It’s funny how just the slightest change can affect your entire body, right?
- And finally, see above where we are directly above the wrist? Now, the close grip. The arms in at an angle, decreasing the direct pressure being placed on them. Less wrist tension, less wrist pain. But of course strengthening wrists is important for both techniques!
So there you have it. Why I have changed my push-up focus from wide to close grip.
Before I move on, let me clear up one thing:
This isn’t to say I never do traditional push-ups. To keep things fresh and challenge my body in new ways, I do. In fact, I do lots of push-up variations. I love pike push-ups, lizard push-ups and uneven push-ups.
But these are sprinkled in from time to time and not a part of my current push-ups progression program I’m doing with Bonnie.
How I Was Able To Do 30+ Straight Tricep Push-ups
I used to be terrible at close-grip push-ups. Seriously. You can go back to old Youtube videos and see how weak I was. For years, I just looked at these push-ups as something I would always be weak at.
Normal? I could do those, no problem. But close grip? I would be lucky if I could knock out 5 or more with good form.
Today, I’m able to knock out over 30 in a set!
How did I make that happen?
By committing.
I practiced. If my workout called for 25 push-ups. I would do them ALL close grip. Sure, it took me twice as long but I knew if I just did 5 close grip and the rest regular, I wouldn’t get better.
I started with small sets and lots of rest. Then small sets and a little rest.
Now, with the 100 Push-up Program, I’m doing big sets with varied rest. It’s hard, but worth it.
Plus, I feel the definition in my arms is getting much more noticeable. All because my triceps were under trained!
I plan on making an entire How To Tutorial as soon as my boot is removed (2 weeks left!).
Until then you can use my Push-up tutorial I made last year. Just change the positioning of your hands for ALL push-ups to the close grip.
So now I have a challenge for you…