Incline Close-Grip Push-Up
Differentiation: Mechanics
This variation of an incline Push-Up is unique. Here is how: you use a close grip. Using this hand position works your inner chest | and your triceps. You also perform this exercise at an incline angle. This angle focuses on developing your lower chest muscles.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith Bar and swivel hooks just below waist height.
3) Stand behind the bar and position your body so you are centered in the machine.
4) Grasp the bar - with your hands narrowly apart - using an overhand grip.
5) Take a step back - so you are leaning toward the bar at a 70-degree angle - with your arms fully outstretched.
6) You will need to be standing on your toes at this point.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your back and legs very straight, gradually lower your torso toward the bar...
3) ...until your chest touches the backs of your hands.
4) Hold this position for a count of one second.
5) Then, gradually push your torso up -...
6) ...until your arms are again fully extended and your body reaches a 70-degree angle.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your back, legs and head straight,
Keep your elbows as close to your body as possible.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
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