Narrow Push Ups

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.