Narrow Push-up

What is Narrow Push-up:

The Narrow Push-up, also known as the close-grip push-up, is a bodyweight horizontal pushing exercise working primarily the elbow extensors and a narrower grip variation of the standard push-up biasing the triceps brachii. In this variation, hand placement is shoulder-width or narrower, emphasizing the triceps.

Key Benefits:

  • Size and Strength: Works primarily the triceps brachii, as well as the pectoralis major and the anterior deltoid, promoting muscle growth and strength improvement.
  • Triceps Emphasis: Targets the triceps more effectively than standard push-ups.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves elbow extension strength, as well as shoulder flexion strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Diamond Push-up: A push-up variation performed by placing the hands narrower than shoulder-width apart and forming a diamond shape, biasing the triceps.
  • Sphinx Push-up: A bodyweight triceps isolation exercise that involves starting in a sphinx-like position where the forearms are placed on the floor, then doing triceps extensions or push-ups using only the triceps.
  • Bodyweight Triceps Extension: A bodyweight triceps overhead isolation exercise. The bodyweight counterpart of the overhead triceps extensions commonly done in gyms.
  • Weighted Narrow Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Narrow Push-ups:

  • Starting Position: Begin in a high plank position with your hands shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground, or at least close to it. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise in an inclined position
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Adding resistance - wearing a weight vest or backpack
    • Progressing to a harder variation/exercise