How To Do Narrow Push Ups
Narrow push-ups are a variation of the traditional push-up that focuses on the triceps and inner chest. To perform this exercise, your hands should be placed closer together than shoulder-width apart, which increases the intensity on the triceps. Maintaining proper form is crucial to avoid injury and maximize effectiveness.
Step-by-Step Guide to Properly Execute Narrow Push Ups
Starting Position
Begin by getting into a plank position on the floor. Place your hands directly under your shoulders, but bring them closer together so that your thumbs and index fingers are almost touching. Your body should form a straight line from your head to your heels. Engage your core and keep your feet together or slightly apart for stability.
Lowering Phase
Bend your elbows and lower your body towards the floor while keeping your elbows close to your sides. Aim to lower your chest to just above the ground. Keep your body straight and avoid sagging your hips or raising your buttocks. Focus on controlling the movement to maintain tension in your triceps.
Pushing Phase
Once you reach the bottom of the movement, push through your palms to raise your body back to the starting position. Ensure that your elbows remain close to your body throughout the push. Squeeze your triceps at the top of the movement to maximize engagement.
Finishing Position
Return to the starting plank position, ensuring your body remains straight and your core is engaged. Take a moment to reset your form before beginning the next repetition. Aim for smooth, controlled movements throughout the exercise.
Narrow Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 10-15 reps, 1 minute rest, 3-4 times per week.
- Advanced: 5 sets of 15-20 reps, 30-45 seconds rest, 4-5 times per week.
What Are The Benefits Of Narrow Push Ups
- Strengthens the triceps and inner chest.
- Improves overall upper body strength.
- Enhances core stability and balance.
- Builds endurance for other push-up variations.
- Can be performed anywhere without equipment.
Common Mistakes to Avoid
- Letting elbows flare out: Keep elbows close to your body to target the triceps effectively.
- Sagging hips: Maintain a straight line from head to heels to engage the core properly.
- Rushing through reps: Focus on controlled movements to maximize muscle engagement.
- Not going low enough: Lower your chest close to the ground for full range of motion.
Follow these steps and tips to master Narrow Push Ups with proper form and efficiency.
FAQ About Narrow Push Ups
Narrow push-ups mainly target the triceps, which are the muscles on the back of your upper arms. They also work your chest muscles, especially the inner part, and your shoulders. Additionally, your core muscles help stabilize your body during the exercise, giving them a bit of a workout too.
To improve your form for narrow push-ups, start by placing your hands closer together, directly under your chest. Keep your elbows close to your body as you lower down. Engage your core to keep your body straight from head to heels. Lower your chest to your hands, then push back up. Practice slowly to maintain control and focus on keeping your body aligned.
Yes, narrow push-ups are generally harder than regular push-ups. In narrow push-ups, your hands are closer together, which puts more focus on your triceps and shoulders. This position requires more strength and stability, making it more challenging. If you're new to push-ups, start with regular ones and gradually work up to narrow push-ups.
Joint-Friendly Strength Building
Narrow push-ups put less strain on the shoulders compared to wide push-ups, making them a safer option for those looking to build strength while reducing injury risk.
Narrow push-ups focus on your triceps, the muscles on the back of your upper arms. Doing them regularly can help build arm strength and muscle definition. They also engage your chest and shoulders, improving overall upper body strength. Plus, they can enhance core stability, as you need to keep your body straight while performing the exercise.
Learn More About Narrow Push Ups
Increased Triceps Activation
Narrow push-ups place more emphasis on the triceps, making them an excellent exercise for developing arm strength and improving overall pushing power.
Greater Chest Engagement
Keeping your hands close together shifts the focus to the inner chest, helping to build definition and strength in the pectoral muscles.
Core and Stability Challenge
Maintaining a tight, straight body position engages the core muscles, improving stability and reinforcing good posture for more advanced push-up variations.
Joint-Friendly Strength Building
Narrow push-ups put less strain on the shoulders compared to wide push-ups, making them a safer option for those looking to build strength while reducing injury risk.
