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 push-up position with your hands placed directly under your chest, fingers pointing forward and thumbs almost touching.
- 2
Have a weight plate or dumbbell placed securely on your upper back, ensuring it does not shift.
- 3
Keep your body in a straight line from head to heels, engaging your core and glutes.
- 4
Bend your elbows, keeping them tucked close to your body, and lower your chest towards the floor.
- 5
Continue lowering until your chest is just above the floor or your elbows form a 90-degree angle.
- 6
Push through your hands to extend your arms and return to the starting position, maintaining a straight body throughout the movement.
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.
