Description

Close push-ups are a classic bodyweight exercise for the triceps. It can be performed anywhere and requires no equipment. If you perform it on dumbbells, you can create a greater range of motion and it is easier on your wrists.

Exercise

tight push-up

On dumbbells

Type: Bilateral Rest: 150s Equipment: Kurzhantel

Tutorial

1

Take two dumbbells in your hands and lie on your stomach on the floor. Stand on the tips of your toes and place the dumbbells next to your body so that your upper arms are spread out at a 45° angle to your upper body. Hold the dumbbells in a neutral grip (palms facing inwards) and position your forearms so that they are perpendicular to the floor (elbows are above your wrists). Maintain tension throughout your body.
2

Now push yourself forcefully away from the floor until your arms are almost fully extended. Your body should be in one line from head to heels throughout the exercise. Breathe out as you do this.
3

Lower yourself slowly and in a controlled manner until you are back in the starting position. Breathe in as you do so.
4

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. Your hands should be no more than shoulder-width apart. This will help you hit your triceps better. Also try to consciously target your triceps muscles and consciously push them out of your arms. Maintain body tension throughout the exercise so that your body always remains in one line. Make sure that your wrists are in line with your lower arms to avoid injury.
TIP: If it gets too easy, simply strap on a rucksack (filled with books etc.).

Muscle groups

Primary

Triceps

Secondary

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Tertiary

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Equipment

Dumbbell

Description

tight push-up

Tutorial

Muscle groups

Equipment

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