Push-Ups - Close Triceps Position

Also called diamond push-up, close-grip push-up and triangle push-up.

Works: Triceps, plus chest and shoulders
Equipment: Bodyweight
Level: Intermediate
Type: Compound

How to do it

Setup. Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Cues

Hands under the chest, thumbs and index fingers touching.
Elbows tucked back.
Chest to the hands.

Common mistakes

Elbows flaring.
Hips piking.

Where to start

Sets3

Reps8-15

Rest1 min

Tempo2-0-1

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore wrists. Pain that's sharp or gets worse set to set means stop.