Strength & Conditioning – The Close Arm Push Up

The Close Arm Push Up

The close arm push up feels different from the normal push up. It is a harder variation and focuses a lot more on the Triceps whilst still incorporating the shoulders, back, core and chest. It also uses different stabilizing muscles to the regular push up.

To set up for the close arm push up lower yourself to your knees.

Make a triangle shape with your thumbs and forefingers and place your hands in front of you.

When you are ready push your feet back keeping a straight line head to toe, on straight arms and keeping that triangle shape in line with the center of your chest.

Engage your core and squeeze your glutes, this will keep your body stable. Bend your elbows until your chest is just above your triangle.

At this point remember to breath and push all the way back up until you are at the starting position. You want to do the descent in one controlled movement without a pause at the bottom. That is one repetition.

If the close arm push up is new to you then don’t be surprised if you can’t do as many as you would normal push ups. Once you start incorporating them into your training you will soon see an improvement and in doing so get the full benefit of all the muscle groups. These push ups are also great for improving mantels whilst climbing.

Please now watch our video and if you would like to progress further with our help why not Book Coaching

 

 

 

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Sam Harris – Strength & Conditioning Coach

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