The decline close grip pushup is a bodyweight exercise that targets the tricep, with secondary emphasis on the chest and shoulders. It is performed by placing the hands on an elevated surface, keeping the elbows close to the body, and performing a pushup motion.
Also Works
ChestShoulders
How to Perform
1
Place your hands on an elevated surface, such as a bench or step, slightly wider than shoulder-width apart.
2
Extend your legs behind you, resting on the balls of your feet, with your body forming a straight line from head to heels.
3
Lower your chest towards the elevated surface by bending your elbows, keeping them close to your sides.
4
Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands directly under your shoulders (or slightly narrower) with fingers pointing forward to maximize triceps engagement.
•Keep your elbows tucked tight to your sides throughout the push to maintain triceps emphasis over chest.
•Elevate your feet on a bench or step at least 12 inches high to increase the load on your upper body.
Common Mistakes
•Flaring the elbows out wide, which shifts emphasis from triceps to chest and shoulders.
•Letting the hips sag, which stresses the lower back and reduces core engagement.
•Placing the hands too wide apart, turning this into a regular Decline Pushup rather than a triceps-focused variation.