To perform narrow push-ups, focus on maintaining a rigid body and ensuring your wrists are comfortable, with your hands positioned closer together than in a standard push-up. Here's how:
Proper Form for Narrow Push-Ups
Starting Position
- Begin in a standard push-up position.
- Adjust your hand placement so they are closer than shoulder-width apart. The reference video emphasizes that your wrists should be comfortable and not too close together.
Movement
- Lowering Phase:
- Keep your body in a straight line from head to heels.
- Lower your chest all the way down to the ground. The reference video highlights the importance of bringing your chest completely down.
- Pushing Phase:
- Push back up to the starting position. The reference video specifies that you should push all the way up for a full lockout of your arms.
- Maintain a super rigid segment throughout your body.
Key Considerations
- Hand Placement: Avoid placing hands too close. The goal is to maintain wrist comfort and target the triceps effectively.
- Body Alignment: Maintain a straight line throughout the exercise to engage your core and other muscles effectively.
- Full Range of Motion: Ensure a full range of motion by bringing your chest all the way to the ground and extending your arms fully at the top.
Benefits of Narrow Push-Ups
- Triceps Engagement: Narrow push-ups heavily emphasize the triceps muscles, making them a great exercise for arm strength.
- Chest Activation: While the focus is on the triceps, you still engage the chest muscles during the movement.
- Improved Stability: By requiring a more controlled and focused movement, they enhance shoulder and core stability.
By following these instructions and tips, you can execute narrow push-ups effectively, focusing on proper form and maximizing the benefits of this exercise.
