Kettlebell Close Grip Push Up

Instructions for proper form

Begin in a prone position with two kettlebells placed shoulder-width apart. Grip the handles of the kettlebells with your palms facing down. Position your feet together and extend your legs behind you, forming a straight line from your head to heels. Engage your core to stabilize your body. Lower your body by bending your elbows, keeping them close to your sides until your chest is just above the kettlebells. Push yourself back up to the starting position, ensuring your back remains straight throughout the movement.

Common mistakes to avoid

Avoid flaring your elbows out, which can put unnecessary strain on your shoulders. Do not allow your hips to sag or rise; maintain a straight body line. Ensure that your neck stays neutral and not craned forward.

Benefits

Specific benefits of the exercise

Targets the triceps effectively while engaging the chest and shoulders, providing a compound workout that strengthens multiple muscle groups.

Expected results and timeframe

You can expect increased triceps strength and definition within 4 to 6 weeks of consistent practice, along with improved overall upper body strength..

Who this exercise is best for

This exercise is best for individuals looking to strengthen their triceps, those who prefer bodyweight exercises, or beginners who want to develop upper body strength.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like push-ups significantly enhance upper body muscle activation. Exercise science suggests that engaging multiple muscle groups simultaneously boosts strength gains and functional fitness.

Variations

Beginner modifications

Perform the same movement on your knees instead of your toes to reduce resistance. Alternatively, use lighter kettlebells or perform the push-up without kettlebells to focus on form.

Advanced progressions

Increase difficulty by elevating your feet on a bench or using heavier kettlebells. Another progression is to add a pause at the bottom of the movement or incorporate a clap push-up after the kettlebell push-up.

Integrations

Complementary exercises

Consider including tricep dips, bench presses, and overhead tricep extensions for a well-rounded upper body workout.

Super set recommendations

Superset this exercise with kettlebell overhead presses or tricep extensions to maximize triceps fatigue and enhance overall upper body strength.

Sample workout routines

Include 3-4 sets of 8-12 reps of kettlebell close grip push-ups followed by 3-4 sets of tricep dips and 3-4 sets of kettlebell rows in your upper body-focused workout.

Exercise combinations

Pair this exercise with chest-focused movements like dumbbell bench presses and shoulder exercises for comprehensive upper body training.

Best time to do this exercise in your workout

Perform the kettlebell close grip push-up after your warm-up and before more intense upper body exercises to focus on tricep strength early in your routine.