The chest muscles are one of the largest muscle groups in the body. When it comes to working them, dumbells, barbells and weight machines are often used to create bulk and definition. Although those are all effective tools, you can also use the weight of your body in the form of pushups. Close-grip pushups are a variation of the conventional style. These work your chest, but they also put a high emphasis on your triceps. You can do these by following several steps.
Step 1
Get into position. When you do conventional pushups, you start from a lying position on your stomach. This will be your same starting position for close-grip pushups. Place your hands right under your shoulders with your fingers pointing forward.
Step 2
Lift yourself in the air. Once you are in the proper position, lift your body up in the air with your toes on the ground, your back straight and your gaze looking slightly forward. Make sure to keep your abdominals contracted the whole time you do this. This is called a "straight arm plank."
Step 3
Place your hands next to each other. The plank position is the high point of your close-grip pushups. Once you are there, bring your hands together so your thumbs and index fingers form a triangle.
Step 4
Perform your pushups. Slowly lower your body down until your chest is about 4 inches above your hands. Push yourself back up until your arms are straight. Perform 10 to 15 reps. Remember to keep your core tight and your back straight throughout the whole exercise.
Tips and Warnings
- If these are too intense, place your hands slightly wider apart and progressively work your way closer.
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