Push-ups with a narrow grip from the floor: the technique of narrow push-ups and what they give

A narrow grip push-up is a type of any push-up in which the hands are placed on the floor as close to each other as possible. The different hand positioning allows you to load specific target muscles. Push-ups from the floor with a narrow grip, in particular, force the triceps to be used qualitatively.

In this article, we will discuss this exercise in detail - how to do it correctly, which muscles work, what are the advantages and disadvantages.

What muscles work

Push-ups with a narrow set of arms from the floor, bench or wall are designed to work out the triceps of the shoulder. The complete atlas of the muscles involved is as follows:

• Target muscle - triceps;
• The large chest and anterior delta bundles also work;
• Biceps, straight and oblique abdomen, quadriceps are involved in body stabilization.

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

Advantages and disadvantages

Consider what narrow grip push-ups give, what are its main advantages:

1. The volume of the triceps increases;
2. The three-headed one becomes stronger, more elastic, more enduring;
3. Tightening of the skin of the hands, especially the inner and lower surfaces (ladies will appreciate);
4. Strengthens the shoulder, elbow and elbow-wrist joints, as well as the muscles of the cortex;

And 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 and a trainer to teach the technique.

Among the shortcomings, we note a weak load on the pectoral muscles, therefore, women who seek to pump up their breasts are advised to do push-ups with wide arms. Also, this exercise will not significantly increase muscle volume. But this minus 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 its own weight.

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

Technique and variations

So, further we will consider how to do narrow push-ups from the floor - the algorithm of actions depends on the type of exercise.

A close position of the hands is possible in the following subtypes of push-ups:

• Traditional off the floor;
• From a wall or bench;
• From a dumbbell;
• On fists or fingers;
• From the knee;
• Explosive (with cotton, palms off the floor, etc.);
• Diamond (thumb and forefinger form diamond outlines on the floor);

Narrow grip push-ups: technique (study carefully)

1. Warm up target muscles, ligaments and joints;
2. Take the starting position: in the lying position, the body is stretched out in a string, forms a straight line from the crown to the heels, the gaze looks forward, the legs are slightly apart, the stomach is tucked up. Place your hands about shoulder width apart (this is a narrow grip), as close as you can.
3. While inhaling, gently lower yourself down, bend your elbows along the body;
4. As you exhale, using the force of the triceps, rise up to the starting position;
5. Do the required number of approaches and reps.

Frequent mistakes

How to properly push up from the floor with a narrow grip in order to avoid mistakes and quickly achieve results?

• Control the position of the body, do not bend in the back, do not protrude the buttocks;
• The elbows cannot be spread apart, 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, keeping themselves in weight;
• Breathe correctly - lower as you inhale, as you exhale rise;
• Work smoothly - don't jerk or pause.

If you still don't fully understand how to learn to push up with a narrow grip, watch the video that we have attached for you. So you will clearly see the correct technique and clarify the incomprehensible points.

What to replace?

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

1. Push up on the uneven bars or from the bench (wall bars);
2. Practice the traditional type of exercise, in which the elbows are not pulled apart;
3. Reverse push-ups;
4. Press from the horizontal bar;
5. Dumbbell press from behind the head;
6. Extension of the arms in an incline with dumbbells;
7. French bench press with dumbbells.

Well, we hope we answered the question, what do they swing push-ups with a narrow grip, and how to do them correctly. As you can see, the technique is not complicated at all. If at first you find it difficult to do full push-ups, try kneeling down. Once the muscles are strong, move on to the standard leg position. Remember, in order to build a beautiful muscle relief, you need to develop all muscles evenly, therefore, make a quality training program and follow it strictly.

Watch the video: Triceps Mass Builder NO EQUIPMENT NEEDED! (July 2025).