Close-Grip Push-Up
Trains triceps first, with real work landing on chest, front delts, core.
Muscle contribution per set
These are the weights Heatwayve's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Tempo
Tricep emphasis with controlled tempo; slower eccentric protects shoulders and increases time under tension.
Hands under shoulders or slightly narrower; elbows track back.
Derived from tempo research on this movement class.
How Heatwayve progresses it
Progresses by reps, not weight — you earn harder sets, longer holds, or extra reps rather than plates.
Swap it for
- Diamond Push-UpBodyweight
- Bench DipsBodyweight
Same movement pattern, same progression continuity — these are the alternatives the app offers mid-session when a rack is taken or equipment isn't there.
Knowing the numbers is one thing; hitting them for fifty weeks is another. Open Heatwayve — it prescribes the weight, holds you to the tempo, and runs this arithmetic on every set you log so the week actually adds up.