Weighted Close-hands Push-up
Muscle Groups: Chest, Triceps
Weighted Close-hands Push-up focuses on Chest, Triceps, with Shoulders, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Close-hands Push-up with proper form and technique.
- 1
Start in a plank position with your hands close together, holding a weight in each hand. Keep your body straight from head to heels.
- 2
Lower your chest towards the ground by bending your elbows, keeping them close to your sides. Maintain a straight line from your head to your heels.
- 3
Push through your palms to return to the starting plank position, fully extending your arms.
Tips for Success
These tips will help you perform Weighted Close-hands Push-up safely and effectively while maintaining proper form.
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Keep your core tight to avoid sagging your hips, which can strain your lower back.
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Ensure your elbows stay close to your body while lowering to protect your shoulders.
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Use a mat for wrist support if needed and avoid excessive weight that compromises your form.
Secondary Muscles
While Weighted Close-hands Push-up primarily targets Chest, Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Close-hands Push-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Close-hands Push-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
