Adjusting hand placement during push-ups can reduce pectoralis involvement to better target the triceps and optimize hypertrophy.

noli's read

Dr. Mike Israetel relies on the principles of applied biomechanics. Research, including electromyography (EMG) studies such as those published in the Journal of Strength and Conditioning Research, confirms that bringing the hands closer together (close-grip push-ups) does indeed increase triceps brachii activity at the expense of the pectorals. This finding is sound and aligns with a classical physiological understanding of articular leverage. The potential exaggeration lies in the idea that a simple adjustment could totally isolate a muscle; the human body functions through synergy, so the pectorals remain active. The advice is therefore well-founded on a logic of optimizing muscular recruitment rather than on a magical transformation. It is an effective method for diversifying training stimuli within a rationalized volume approach.

the sources

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