260 kcal
EZ Curl Bar, Smith Machine, Barbell, Preacher Curl Bench
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Triceps, Biceps
6 min
A close-hand push-up variation that emphasizes elbow extension to target the triceps while keeping the torso rigid like a plank.
Step 1
Get into a high plank with your hands directly under your chest, thumbs and index fingers touching to form a diamond. Keep your legs straight, glutes tight, and ribs tucked so your body stays in one long line. Look a little ahead of your hands and brace your core.
Step 2
Lower your body until your chest is just above your hands while keeping your elbows close to your sides. Keep your hips level with your shoulders—don’t let your lower back sag or your hips pike up. Pause briefly at the bottom with control.
Step 3
Press the floor away and straighten your elbows until you’re back in a strong high plank. Keep the diamond hand shape and lock in your midline so your body rises as one unit. Reset your breath and repeat with the same range of motion.
