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Narrow Push-up

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Youtube Channel: Mike | J2FIT Strength & Conditioning

Exercise Overview

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.

Exercise Classification

Primary Muscles (red)

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Triceps

Secondary Muscles (blue)

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Chest, Front Delts, Serratus Anterior

Other Muscles

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Lats, Core Muscles, Scapular Muscles, Rotator Cuff Muscles, Shoulders, Arm Muscles, Lower Body Muscles

Exercise Type

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Strength

Mechanics

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Compound

Muscular System Showing the Targetted Muscles of the Exercise

Note: This may not be 100% accurate, but it's good enough as a reference.

Execution Technique & Tips

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.

Exercise Tips/Pointers:

  • 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.

General Tips:

  • Keep your head neutral throughout the movement to promote proper spinal alignment and muscle engagement, and move only when necessary.

  • Include pauses in specific areas or positions to improve your conditioning, gain strength in those parts of the movement, address weaknesses, and enhance your overall performance.

  • Focus on maintaining proper form throughout to ensure optimal muscle engagement and and reduce the risk of injury.

  • Perform each repetition with controlled and deliberate movements to maximize the effectiveness of the exercise.

  • Keep your core muscles engaged throughout the entire movement, especially during the concentric phase, to enhance stability and efficiency.

  • Pay attention to your breath, syncing it with the movement. This not only enhances performance but also promotes a mindful and focused workout experience.

  • Aim for a consistent range of motion with each repetition. If the intensity becomes too high and you can no longer modify it in other ways, it's acceptable to reduce the range of motion. Begin at a comfortable level and gradually increase the range up to the standard active ROM for the target muscle or full ROM for mobility purposes as you build strength.

  • Focus on performing each repetition with proper form rather than rushing through the exercise. Quality repetitions yield better results and reduce the risk of injury.

  • Pay attention to any discomfort or strain during the exercise. Adjust your form or intensity accordingly, or stop the exercise if needed.

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

Note:

It's important to keep in mind that muscle activation can vary based on different factors such as form, execution, and individual anatomy. Additionally, certain exercises may engage multiple muscle groups, and the listed target muscles may not be the only muscles involved in the movement. For instance, the antagonists muscles would often act as stabilizer to support joints and prevent excessive movement that might cause an injury.

Injury Prevention:

Before doing any exercises, be sure to warm up first. This helps to prepare your body prior to the exercise and helps lessen the risk of injury.

This is just one the many ways to reduce the risk of injury. Be sure to implement other techniques for a pain-free and enjoyable fitness journey.

Disclaimer:

While we strive for accuracy, there may be details that are subject to change in the future. If you come across any inaccuracies or have feedback/suggestions, please inform us. Your input is valuable, and we appreciate your assistance in maintaining the accuracy of our content.