Narrow grip push-ups: what is this exercise and who is it suitable for?

A classic exercise that is recommended for both men and women to stay fit and healthy is push-ups. You can perform them both at home and in the gym. And one way or another, everyone is familiar with this exercise, but there are varieties and techniques that not everyone has probably heard of.

• Close-grip push-ups from the floor
• What muscles is the exercise aimed at?
• What are the benefits of push-ups with a narrow hand position?
• Technique for performing push-ups with a narrow grip
• Close-grip push-ups from the floor
• Exercise technique
• Video - classic version of push-ups with a narrow grip from the floor
• Close-grip push-ups from a bench
• “Head above feet” technique
• Technique for performing “legs above head”
• Diamond grip push-ups
• Exercise technique
• Video - diamond grip push-ups from the floor
• Dumbbell push-ups
• Execution technique
• Recommendations for performing push-ups with a narrow grip: mistakes and secrets of the technique
• Errors
• Secrets of technology

What muscles work

Narrow push-ups from the floor, bench or wall are designed to work the triceps brachii muscle. A complete atlas of the muscles involved is as follows:

• Target muscle: triceps;
• The pectoralis major and anterior delta bundles also work;
• The biceps, rectus abdominis, oblique abdominis, and quadriceps are involved in stabilizing the body.

Well, now you know what swings when doing push-ups with a narrow grip, then let's find out why you should do this exercise.

Narrow Stance Training with Supplements

In addition to the floor method, there is training using a bench or beam. If you place your hands on the projectile, it will be lightweight, but it will be difficult to swing when you place your feet on a hill.

Exercises with arms placed on a bench are suitable for beginners or girls who do not need to pump up their triceps. Push-ups will add tone and also help overweight people lose weight. For athletes with large masses, exercises from the floor can be traumatic, so it is easier for them to do push-ups from a higher surface. In any case, your hands need to be placed narrower than your shoulders, and your feet should be spread slightly to the sides. When moving down, your arms must be bent at the elbows; your chest can almost touch the surface, but you should not lower yourself completely. It is important to monitor the position of the elbows along the body and the upward movement when exhaling.

The angle of inclination of the projectile can be gradually reduced. The program is excluded for people with injuries or other limitations.

Alexander Shestov

TRX Certified Trainer

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If there are any contraindications for playing sports, push-ups should be performed after medical consultation.

Advantages and disadvantages

Let's look at what narrow-grip push-ups provide and what are their main advantages:

1. The volume of the triceps increases;
2. The triceps becomes stronger, more elastic, more resilient;
3. The skin of the hands is tightened, especially the inner and lower surfaces (ladies will appreciate it);
4. Strengthens the shoulder, elbow and elbow joints, as well as the core muscles;

Also, you can do push-ups with a narrow grip anywhere - at home, on the street, in the gym. The exercise does not require special equipment or a trainer to teach the technique.

Among the disadvantages, we note a weak load on the pectoral muscles, therefore, women who want to pump up their breasts are recommended to do push-ups with a wide stance. Also, this exercise will not help to significantly increase muscle size. But this disadvantage is inherent in any type of push-ups, since an increase in relief is impossible without power loads. In this case, work is carried out with your own weight.

Is it possible to harm the body with such a load? Yes, if you exercise while in a state that cannot be combined with sports exercises. Also, practice push-ups with caution if you have recently suffered an injury or sprain to the target ligaments, joints, or tendons. If you have diseases of the joints of the shoulder, elbow or wrist, push-ups are generally contraindicated.

Secrets of the professionals

The greatest benefit from exercise will be in strengthening and building the triceps. For this to be true, it is necessary:

• Do not fully straighten your elbows in the upper position. This will increase the load on the muscles;
• performing movements slowly, taking into account tension;
• it is important not to touch the plane with your abs or chest, but to lift it with the force of pushing;
• strict, along the body, direction of the arms, and elbows - back;
• not particularly distinct hand placement, the position is slightly wider or is already associated with anatomical features;
• performing push-ups from your knees for beginners is also important for those who are overweight; as an alternative, you can choose the lightweight options described in the material;
• make it more difficult after performing 12-15 quality repetitions.

When choosing a narrow push-up method, it is worth considering the execution technique. Care is required, as almost all muscles work.

This exercise is good for working the triceps. Additional challenges you can consider include French presses, reverse push-ups, or dumbbell arm swings.

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Technique and variations

So, next we’ll look at how to do narrow push-ups from the floor - the algorithm of actions depends on the type of exercise.

Close placement of hands is possible in the following subtypes of push-ups:

• Traditional from the floor;
• From a wall or bench;
• From a dumbbell;
• On fists or fingers;
• From the knee;
• Explosive (with clap, lifting palms off the floor, etc.);
• Diamond (thumb and index fingers form the outline of a diamond on the floor);

Close-grip push-ups: technique (study carefully)

1. Warm up the target muscles, ligaments and joints;
2. Take the starting position: in a lying position, the body is stretched out, forming a straight line from the top of the head to the heels, the gaze is looking forward, the legs are slightly apart, the stomach is tucked. Place your hands shoulder-width apart (this is a close grip), as close as you can.
3. As you inhale, gently lower yourself down, bend your elbows along your body;
4. As you exhale, using the strength of your triceps, rise up to the starting position;
5. Do the required number of sets and repetitions.

Recommendations for implementation

Before starting push-ups, always do a general warm-up. Especially carefully knead your hands, elbows and shoulders, because all the load falls on these joints. Also warm up the ligaments and muscles that are involved in the exercise.

Following this rule will protect you from injury and increase your strength levels. After all, well-warmed muscles and ligaments increase their strength capabilities by 15-20%.

Another tip is proper breathing. When bending your arms, when your torso goes down, inhale, and when you lift up, exhale. This will help you perform push-ups more effectively.

Common mistakes

How to properly do push-ups from the floor with a narrow grip in order to avoid mistakes and achieve results faster?

• Control the position of your body, do not arch your back, do not stick out your buttocks;
• The elbows cannot be spread to the sides, because in this case the entire load goes to the back and pectoral muscles;
• At the top point, the arms are not fully straightened (to increase the load), and at the bottom they do not lie on the floor, supporting themselves by weight;
• Breathe correctly - lower as you inhale, rise as you exhale;
• Work smoothly - do not jerk or pause.

If you still don’t fully understand how to learn to do push-ups with a narrow grip, watch the video that we have attached for you. This way you will clearly see the correct technique and clarify unclear points.

Using a dumbbell

Using a projectile or your own fist makes push-ups more difficult, but technically it is useful for the triceps, latissimus dorsi, and trapezius. Dumbbells here play the role of a support; it is important to choose fairly stable equipment. This is also an additional burden, so the weight must correspond to the abilities of the practitioner. For girls, 1–2 kg is enough, and for men, you can choose dumbbells of 3–5 kg. To increase the load, the weight can be increased. Push-ups are carried out according to the following algorithm:

• Dumbbells must be picked up and placed on the floor parallel, approximately slightly narrower than shoulder width.
• The stance of the legs is also narrow.
• Move down with your elbows bent, and move up while exhaling.
• Straightening the torso is complete, while one hand is pulled to the belt until the back muscles contract.

When lifting, alternately pull up your arms with dumbbells.

The exercise develops the trunk muscles well and has a positive effect on the flexibility and elasticity of the joints.

The task is often recommended for those new to the sport, both men and women. This allows you to develop the muscles of the upper body. Push-ups are considered a kind of warm-up before more serious loads, but you can also study videos and photos in more detail.

What to replace it with?

What other exercises allow you to load the triceps muscle of the shoulder, and how can you replace push-ups with a narrow grip?

1. Do push-ups on parallel bars or on a bench (wall bars);
2. Practice the traditional type of exercise, in which the elbows do not spread out to the sides;
3. Reverse push-ups;
4. Press from the horizontal bar;
5. Dumbbell overhead press;
6. Bent-over arm extensions with dumbbells;
7. French bench press with dumbbells.

Well, we hope we have answered the question of what push-ups are done with a narrow grip, and how to do them correctly. As you can see, the technique is not at all complicated. If at first you find it difficult to do full push-ups, try getting on your knees. As soon as the muscles get stronger, move on to standard leg positioning. Remember, in order to build beautiful muscle definition, you need to develop all muscles evenly, therefore, create a high-quality training program and follow it strictly.

Faulty technique

Push-ups are a fairly simple task, but require some nuances. The following recommendations contribute to correct execution and the elimination of errors. You can improve your performance if:

1. Take into account muscle tension during exercises; the legs and back should not relax. This approach will cause injury, since the load will be distributed evenly.
2. Keep your torso straight. Slouching in the back, as well as bending in the lower back, is not allowed.
3. Don't lower your head or raise your head. When performing push-ups correctly, blood actively circulates. The presence of obstructions in circulation will cause severe headaches.
4. The position of the arms and legs is stable. In this case, fingers and feet are allowed to be spaced even with a narrow push-up method.
5. Comfortable shoes and clothing are chosen to perform the exercise. The surface should also not be slippery. Inconveniences will force you to break the technique, which will affect the quality.
6. Don't do push-ups every day. This is important if you need to increase your triceps and strengthen your pectoral muscles. Weekly training is enough for results.

Training in the table:

Push-up program from scratch for beginners

We present a working scheme that helps you reach 100 repetitions per set from one repetition per set. The program is designed for 12 weeks. In the first weeks, the body does not experience heavy stress. This allows beginners to strengthen their muscles. Pause between sets for 1 to 3 minutes. Pauses between sets of 1-2 minutes are necessary to normalize breathing and restore ATP reserves in muscle cells. This push-up program also promotes muscle growth.

The main thing is to perform the presses efficiently, and not quickly. If you cannot complete an exercise, give yourself a break of 1-2 days and do it again. If you do more than one push-up, start with as many push-ups as you can do.

In three months you will be able to do 100 push-ups in one set. After this, you can move on to more complex programs, or keep yourself in shape by going through the exercises of the last two weeks again.

The Best Triceps Workouts

Triceps workout to gain muscle mass

If you're someone who neglects to train your triceps as hard as your biceps, this high-volume workout is for you. She starts with a heavy French press, then moves on to lighter variations with dumbbells and a cable machine exercise.

Set of exercises:

1. French incline press - 4 sets of 6-8 reps (90 sec rest)
2. Dips - 4 sets of 8-12 reps (90 sec rest) If you can't do 8-12 reps with your bodyweight, use a resistance band or machine. Add weight as needed to reach your target rep range.
3. French press with dumbbells while seated - 3 sets of 10-12 reps, rest 1 min.)
4. Extension of arms from the upper block - 3 sets of 10-12 repetitions (rest 1 min.)

Triceps workout for beginners

Use these three movements to give your arms everything they need to strengthen and grow. This workout can be added to a chest or biceps day, but is also great for doing on your own on a smaller scale 2-3 days a week.

Set of exercises:

1. Close grip bench press - 3 sets of 12, 10, 8 reps (rest 90 sec)
2. Arm extension from the lower block while sitting - 3 sets of 12, 10, 10 repetitions (rest 90 sec)
3. Reverse push-ups - 3 sets of 15, 12, 12 reps (90 sec rest) Add weight if necessary and elevate your feet on the bench to stay within your rep range.

Triceps training on machines

Perform this workout with high reps and short rest periods to tone your triceps muscles and focus on the brain-muscle connection. Using machines allows you to easily add drop sets and rest-pause methods to your workout to achieve maximum triceps work.

Set of exercises:

1. Push-ups in the simulator - 3 sets of 8-10 repetitions (rest 90 sec)
2. Upper arm extension - 3 sets of 8-10 reps (1 min rest) Complete all reps with one arm, then switch to the other. Do not rest between sides, but rest for 1 minute. between approaches.
3. Arm extension from the lower block while sitting - 3 sets of 10-12 repetitions (rest 1 min.)
4. Arm extension from the lower block lying down - 3 sets of 10-12, 10-12, 12-15 repetitions (rest 1 min.)

Contraindications

There are several contraindications to performing push-ups with a narrow grip. It is absolutely not recommended to resort to such training for athletes who have previously suffered from injuries to the joints of the hands and elbows. Otherwise, the risk of recurrence of old injuries increases. To avoid trouble, it is better to pre-fix problem joints with elastic bandages.

Beginners should approach this exercise with caution. If your upper limbs are weak, you should start exercising by trying a lighter variation of these push-ups. We are talking about placing your knees on the floor.