Narrow Push-Up 101 Video Tutorial
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Overview
The Narrow Push-Up is a bodyweight exercise that primarily targets the chest while placing significant secondary emphasis on the triceps. By positioning the hands closer together than in a standard push-up, the movement increases activation of the triceps and inner chest, promoting upper-body strength and muscle definition. This compound exercise engages multiple joints, including the shoulders and elbows, making it effective for overall upper-body development. It requires no equipment, making it accessible and convenient, and can be incorporated into strength, endurance, or calisthenics-focused workouts. Proper form—keeping the body in a straight line and lowering the chest with control—is essential to maximize effectiveness and reduce the risk of injury.
How to Perform
Start Position: Begin in a standard push-up plank position with your hands directly under your chest, placed close together so that your thumbs and index fingers form a triangle or just slightly narrower than shoulder-width. Your feet should be hip-width apart and your body in a straight line from head to heels.
Engage Core: Tighten your core, glutes, and legs to maintain a rigid, straight posture throughout the movement. Avoid letting your hips sag or rise.
Lowering Phase: Slowly bend your elbows and lower your chest toward your hands. Keep your elbows tucked closer to your body rather than flaring out, which increases triceps engagement. Lower until your chest is just above or lightly touches your hands.
Controlled Movement: Focus on a smooth, controlled descent rather than dropping quickly. This ensures maximal activation of the chest and triceps while minimizing joint stress.
Pushing Phase: Press through your palms to straighten your elbows and push your body back up to the starting plank position. Maintain a tight core and straight body alignment throughout.
Breathing: Inhale as you lower your body and exhale as you push back up. Consistent breathing helps maintain stability and strength throughout the set.
Repetition: Repeat the movement for the desired number of repetitions, keeping form strict to maximize effectiveness and reduce injury risk.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hands close together under the chest to maximize triceps engagement.
Maintain a straight line from head to heels to protect your lower back.
Keep your elbows tucked close to your body instead of flaring out.
Engage your core and glutes throughout the movement for stability.
Lower your chest slowly and with control to increase muscle activation.
Avoid shrugging your shoulders; keep them down and back.
Focus on pressing through your palms evenly to distribute force properly.
Don’t let your hips sag or rise—maintain a rigid plank posture.
Breathe consistently: inhale while lowering, exhale while pushing up.
Start with fewer reps if needed and gradually increase as your triceps and chest get stronger.
How Not to Perform
Hands too wide: Avoid placing your hands wider than shoulder-width, as this shifts the focus away from the triceps and inner chest.
Elbows flaring out: Do not let your elbows point out to the sides; this reduces triceps activation and increases shoulder strain.
Sagging hips: Avoid letting your hips drop toward the floor, which can strain your lower back and reduce core engagement.
Hips too high: Don’t lift your hips above your shoulders, as this reduces chest and triceps activation.
Rushing the movement: Do not perform the exercise too quickly; uncontrolled speed wastes energy and decreases muscle engagement.
Partial range of motion: Avoid doing shallow push-ups that don’t bring your chest close to your hands; this limits effectiveness.
Shoulder shrugging: Don’t let your shoulders rise toward your ears; keep them down to protect the shoulder joints.
Neck misalignment: Avoid looking up or tucking your chin excessively; keep your neck neutral in line with your spine.
Uneven force distribution: Don’t push more with one hand than the other; this can create muscle imbalances.
Holding breath: Avoid holding your breath; proper breathing (inhale down, exhale up) ensures stability and optimal performance.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
