Close Grip Push Ups
Close grip push ups are an excellent way to target the triceps particularly towards the end of a training session. Dr. Eric Serrano MD and Scott H. Mendelson demonstrate the proper close grip push up execution. See the 9-12-25 advanced arm training routine.
Keep the elbows close to the body to maintain tension on the triceps in a comfortable position. Do not let the elbows flare out which is a sign of excessive fatigue based on Dr. Serrano’s years of experience. To prevent poor form stop for twenty seconds during a set before resuming with proper form to finish.
keep the body straight by not letting the hips sag downward. Focus on engaging core muscles throughout the set to support proper alignment.
A 4-1-x-0 tempo designates a 4 second lowering phase, 1 second pause on bottom while maintaining tension, X means to push up explosively yet under control and the 0 signals no pause on top before starting the next rep. Scott Mendelson performs the close grip push up using the prescribed tempo. An explosive push up phase helps to recruit fast twitch muscle fibers which have the greatest potential for growth.
a 10 rep set should last approximately 50 seconds using the tempo assignment above.