Push Up On Grips: Your How To Guide For Better Push Ups

Graphic image of a muscular man performing Push Up On Grips.

Push Up On Grips are surely a superior strength exercise to shape your chest. Are you looking to use optimal technique and get a bigger Pectoralis Major? Then simply utilize this post to help you start right away.

Push Up On Grips Summary

  • Primary Muscles: Pectoralis Major – Sternal
  • Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Body Weight
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Push Up On Grips Instructions

  • Get down to a prone position, face down on the floor, with your hands supported on the pushup grips, slightly wider than shoulder width.
  • Starting with your body raised off the floor by extending your arms with your body straight.
  • Keep your body straight and lower your body to the floor by bending your arms.
  • Push your body by extending your arms.
  • Continue your Push Up On Grips until your chest is fatigued.

Video Tutorial

How To Do Close Grip Push-ups For Bigger Triceps – Complete Video Tutorial & Form Guide

Push Up On Grips Muscles

Target (Agonist)

  • Pectoralis Major – Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Obliques
  • Quadriceps
  • Rectus Abdominis

Antagonist Stabilizers

  • Erector Spinae
Image of the skeletal muscular system with the muscles used in the push up on grips exercise highlighted in red and the rest in blue.

Benefits of Push Up On Grips

The exercise Push Up On Grips is a great way to target the Pectoralis Major – Sternal muscle, which is the largest of the pectoral muscles. This exercise helps to build strength and endurance in the chest area and aids in improving posture. It is also beneficial for improving flexibility and range of motion in the chest area. Additionally, this exercise can help tone and tighten the chest muscles while strengthening them. This exercise can be done at home or at the gym, and with varying levels of intensity depending on the individual’s fitness level.

Tips for Performing Push Up On Grips

You’ve come to the right place if you’re motivated to advance your push up on grips execution. These tips can allow you to benefit fully from this first-class workout and make the best of its results. You’ll have the ability to develop your chest muscles, and minimize your chance of getting hurt. So let’s begin right now and see what these tips may accomplish for you.

  • Keep your elbows close to your body: This will help you engage more muscles and ensure that your form is correct throughout the exercise. The benefit is a greater workout that helps to build core strength and stability.
  • Keep your core tight: This will help you stay balanced and prevent your hips from sagging. The benefit is improved balance and a stronger core.
  • Drive through your palms: This will help you maximize the strength of the push up and make sure you are getting the most out of the exercise. The benefit is increased power and muscular growth.

Benefits and Tips Video

Neuro Grip Push Ups - Benefits, Tips, and More

Frequent Mistakes To Avoid

When executing push up on grips, avoiding common mistakes is usually the difference between a productive workout and a debilitating injury. Moreover, achieving optimal results from this exercise requires appropriate form, and making sure you don’t perform typical errors can allow you to perform the exercise correctly and obtain optimal results. Not only can preventing these errors increase your strength, but it can also assist in you feeling more confident and inspired when at in the gym. So let’s get started on avoiding those common mistakes and making this exercise a normal part of your strength training.

  • Not keeping the body in a straight line: Not keeping the body in a straight line during a push up on grips can lead to injury and strain on the back and shoulders.
  • Not engaging the core: Not engaging the core during a push up on grips can lead to instability and lack of stability can decrease the effectiveness of the exercise.
  • Not controlling the descent: Not controlling the descent when doing push ups on grips can lead to an uncontrolled descent which can cause muscle strain and injury.

Variations and Complementary Exercises

For those looking for variations, complementary, or alternative exercises for the Push Up On Grips exercise, here is a list of options that will help you target similar muscles.

Graphic image of Push-Ups With Bands.

Push-Ups With Bands: Push-Ups With Bands is a complementary or alternative exercise for Push Up On Grips. This exercise can be used to increase the difficulty of the push up, or to target different muscles. The bands provide added resistance and can be adjusted to the individual’s needs, making it an ideal exercise for those who are looking for an additional challenge. It also allows for greater range of motion and flexibility in the arms, shoulders and chest muscles. This exercise can help build strength, stability and endurance in the upper body. Push-Ups With Bands can be done with any kind of resistance band and can be used as an effective way to increase the difficulty of the push up while targeting different muscles.

Graphic image of Superman Push Up.

Superman Push Up: The Superman Push Up is an excellent alternative or complementary exercise to the Push Up On Grips. It is an advanced variation of the classic push up, and involves lifting both the upper and lower body off the ground while maintaining a straight line from head to toes. This exercise activates more muscles, including the shoulders and triceps, and forces the body to use more stability and core strength to balance itself in the air. As such, it can be used as an alternative to increase difficulty of the push up on grips or as a complementary exercise for added challenge.

Graphic image of Wide Push Up.

Wide Push Up: Wide Push Up is an excellent complementary or alternative exercise for Push Up On Grips. It works the same muscles as the traditional push up, but requires more strength and stability from the shoulders and torso. Wide Push Up involves placing your hands wider than shoulder-width apart on the floor, which forces your chest to go lower than a regular push up. This extra range of motion increases the difficulty of the exercise, and helps to strengthen the chest and arms more effectively.

Check Out These Top Bodyweight Exercises

Graphic image of Decline Push Up.

Decline Push Up: Decline Push Ups are a great alternative or complementary exercise to Push Ups On Grips. They target the same muscles as Push Ups On Grips but with an added challenge of using the body’s own weight to increase the intensity. By putting the feet on a raised platform, the chest is forced lower than the hands, which requires more strength and stability in order to complete the exercise. This makes Decline Push Ups an effective way to build strength, increase stability, and challenge your body in a different way.

Graphic image of Diamond Push Up.

Diamond Push Up: The Diamond Push Up is a great alternative to the Push Up On Grips exercise. It targets the same muscles, but uses a different hand placement. To do a Diamond Push Up, start in a regular push up position and then move your hands together so that your thumbs and index fingers form a diamond shape on the ground. This exercise places a greater emphasis on the triceps, making it an ideal complement to the Push Up On Grips. Additionally, it provides more stability than the standard push up, making it easier to maintain proper form.

Graphic image of Incline Push Up.

Incline Push Up: Incline Push Up is an effective alternative or complementary exercise to the traditional Push Up On Grips. This exercise is done by placing your hands on a raised surface, such as a chair, bench or wall. This exercise increases the range of motion and reduces strain on the wrists, making it ideal for those with joint pain. Additionally, Incline Push Up increases the difficulty of the exercise since it requires more muscular strength to perform. This exercise is also beneficial for athletes that want to increase their strength and power while reducing their risk of injury.

Opposing Complementary Exercises

If you’re looking to increase the intensity of your workout, or just want to focus on complementary exercises, try adding some of the following exercises to your routine. These exercises are designed to work the opposing muscle groups of the Push Up On Grips exercise, thus allowing for a more balanced workout.

Graphic image of Dumbbell One Arm Rear Deltoid Row.

Dumbbell One Arm Rear Deltoid Row: The Dumbbell One Arm Rear Deltoid Row is an excellent exercise to complement the Push Up On Grips. This exercise works the opposite muscle group of the Push Up On Grips, targeting the rear deltoids and trapezius muscles. It helps to build strength and stability in the shoulder area, while also providing an added challenge to the muscles. When combined with the Push Up On Grips, it will help to build a balanced and well-rounded workout routine.

Graphic image of Dumbbell Rear Lateral Raise.

Dumbbell Rear Lateral Raise: The Dumbbell Rear Lateral Raise is a great complement to the Push Up On Grips exercise, as it works the opposing muscle group. This exercise works the posterior deltoids, which are the back of the shoulder muscles, and is a great way to round out an upper body workout. By doing both exercises, you’ll be able to target all of the major muscle groups in the upper body and get an effective and comprehensive workout.

Graphic image of Incline Dumbbell Rear Deltoid Row.

Incline Dumbbell Rear Deltoid Row: The incline dumbbell rear deltoid row is an excellent complementary exercise to the push up on grips as it works the opposite muscle group, the rear deltoids. This exercise is performed by lying on an incline bench, holding a dumbbell in each hand, and then pulling the dumbbells toward the body while keeping the elbows close to the body. By working the opposing muscle group, the incline dumbbell rear deltoid row helps to create a balanced workout routine and can help to improve overall posture and strength.


After reading this article, you should have a good understanding of the benefits of using Push Up Grips and how to do them correctly. You’ll be able to get a good upper body workout, use the correct muscles, and avoid any common mistakes. Now that you know all about Push Up Grips, why not give them a try? Who knows, you may just find yourself stronger than ever before! If you want to keep learning about fitness, don’t forget to check out our other articles on staying fit and healthy.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for push up on grips post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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