How to Do a Close Grip Push-Up | Boot Camp Workout





The interactive transcript could not be loaded.



Rating is available when the video has been rented.
This feature is not available right now. Please try again later.
Published on May 4, 2012

Like these Workout Lessons !!! Download our official fitness app http://apple.co/1J7guQ7

Check out these Top Rated Women’s Workout Essentials:

Shake Weight Dumbell: http://amzn.to/1igS0YU
Gaiam Total Body Balance Ball Kit: http://amzn.to/1igUpmx
Jillian Michaels: No More Trouble Zones: http://amzn.to/1Q6P5gS
Fitbit Flex Sleep + Activity Tracker: http://amzn.to/1Jfm7Lq
Aylio 3 Flat Stretch Bands Exercise Set: http://amzn.to/1hvOrNT
Trigger Point Performance Foam Roller: http://amzn.to/1LIZvS6

Looking for a Workout that kicks your ass? Check out these Hardcore fitness resources:

Rep 3 in 1 Wood Plyometric Box for CrossFit and Conditioning: http://amzn.to/1GwyDk9
Boot Camp and Group Training Routines Kindle Edition: http://amzn.to/1QZPdi0
The Official Five-Star Fitness Boot Camp Workout: http://amzn.to/1L0f2wR
Skinny Bitch Fitness: Boot Camp: http://amzn.to/1OlV81u
Tactical Fitness: The Elite Strength and Conditioning Program: http://amzn.to/1MePpq1

Watch more How to Do the Boot Camp Workout for Women videos: http://www.howcast.com/videos/507052-...

Whether you do a wide-grip push-up or a close-grip push-up, you're going to be targeting mostly the peck muscles, the interior deltoids, and the triceps. When you bring your hands closer together, it actually just means that your triceps are going to have to work a little bit more. You take away the larger muscle group aspect of it and you hone in on the smaller muscle groups, usually the weaker muscle groups which is why close-grip push-ups are sometimes more difficult to perform.

You're going to set yourself up into a plank with your hands not shoulder width apart like a traditional push-up, but right underneath. Again, close together, close-grip. Your fingertips are pointing straight ahead and you just want to establish your high plank position here, watching that your belly is not hanging out. Instead, you're pulling the abdominals in, engaging your core, not so much that you take yourself out of plank and get the weight away from where you want it which is to be in the upper body. I like to think of it as I just kind of on my tippy toes, putting as much weight into the arms as I can so I can most benefit from the upper body work in this exercise.

Elbows are going to point straight back. You're literally trying to squeeze your arms against your ribcage. You don't need to go any lower than 90 degrees. Then exhale, pull the abdominals in, and press the floor away. So again, squeezing your arms in, feeling them tight against your body, abdominals pulling in, head in line with your spine, exhale, bring it back up.

You're focusing on the elbow extension. Your triceps muscle is the muscle that extends the elbow. You want to get full extension so you most maximize your triceps work. Be careful if you happen to be hyper-extended that you don't push too far into that joint. Just a teeny micro bend is good for range of motion.

  • Category

  • License

    • Standard YouTube License


When autoplay is enabled, a suggested video will automatically play next.

Up next

to add this to Watch Later

Add to

Loading playlists...