The Push-Up (Close Grip) Exercise is a challenging variation on a classic movement that will build strength and power in your chest, shoulders and arms.
The Push-Up (Close Grip) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Figure 1. Push-Up (Close Grip) Exercise Video.
- Start in a prone position, with your elbows close to your sides, the palms of your hands flat on the floor underneath your chest, and your toes on the ground.
- Press up until your arms are straight, keeping your legs and back straight, forming a straight line from your ears to your ankles.
- Slowly lower yourself until your chest touches your hands, while keeping your elbows close to your sides.
- Repeat for the desired number of repetitions.
Keep your abdominal muscles engaged, to stabilise your spine, and your back flat throughout the movement.
Keep your shoulder blades pulled down throughout (keep them away from your ears). At the top of the movement, push your shoulder blades away from each other in a “plus” position (as far forwards as possible).
Keep your head in a neutral position, with your eyes looking at a point on the floor under you.
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