SHIFT Fit
Close grip push up
Close grip push up: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start in plank with hands beneath shoulders.
- Bend elbows close to ribs and press up. Do not force wrists into a diamond shape.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Do not force wrists into a diamond shape. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 5 reps; 75s rest between sets. | none |
| advanced | 2 sets × 8 reps; 75s rest between sets. | none |
| advanced | 3 sets × 8 reps; 90s rest between sets. | none |
| advanced | 1 set × 8 reps. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Sagging through the hips; flaring the elbows straight out; dropping too deeply or bouncing the load. Exercise check: Do not force wrists into a diamond shape.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.