The Home Exercise of the Week this week is the Close-Grip Pushup also known as the Military Pushup. This is a great exercise to work your tricep muscles, inner chest muscle, anterior deltoid (front shoulder), as well as your core!
This is generally more challenging than a regular pushup because the tricep muscles are the prime mover whereas your chest does more of the work in a regular pushup. Since the tricep muscles are smaller than the muscles of your chest they won’t have as much strength.
If you are new to performing the Close-Grip Pushup, you will most likely find that your elbows tend to flare out from your body because your chest takes over and does the work to compensate for the weaker tricep muscles. You will want to try and keep your elbows tucked in to your body as much as possible to avoid this. Over time, as your triceps get stronger, it will be much easier to keep your elbows from leaving your sides.
Another key point to remember when performing this exercise is to always keep your body as straight as possible. There is a tendency, especially from the kneeling position, to just move your upper body down towards the floor while leaving your butt up in the air. You will want to make sure that your hips come down with you so you get the full benefit of the exercise.
So there you have the Close-Grip Pushup! Add this effective exercise to your routine and you’ll be on your way to sculpting strong and shapely arms!