Narrow Push-Up

Triceps and front delt developer — a bodyweight push-up variation with closer hand placement that shifts emphasis to arm and shoulder strength

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Horizontal)
Primary Muscles	Triceps
Secondary Muscles	Chest, Front Delts
Equipment	Bodyweight only
Difficulty	⭐⭐ Intermediate
Priority	🟢 Foundational

Movement Summary

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🎯 Setup

Starting Position

1. Hand placement: Hands slightly narrower than shoulder-width apart, fingers pointing forward
2. Body alignment: Straight line from head to heels — no sagging hips or piked hips
3. Elbow position: Elbows will tuck close to sides (30-45° angle from body)
4. Core position: Abs braced, glutes engaged throughout
5. Foot placement: Together for harder, hip-width for more stability

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, non-slip	Yoga mat for wrist comfort
Push-up handles (optional)	Parallel or neutral	Reduces wrist strain
Hand position	0.5-0.75x shoulder width	Narrower than standard

Setup Cue

"Hands just inside shoulder width — imagine sliding down a wall with elbows brushing your sides"

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🔄 Execution

The Movement

⬇️ Lowering

What's happening: Controlled descent with elbows tucked

1. Start in high plank with hands narrow
2. Take a breath and brace core
3. Lower chest toward floor by bending elbows
4. Elbows stay close to body (30-45° angle, not flared)
5. Lower until chest is 1-2 inches from floor

Tempo: 2-3 seconds

Feel: Triceps loading, front delts engaging, chest assisting

⏸️ Bottom Position

What's happening: Maximum tricep stretch position

1. Chest hovers 1-2 inches from floor
2. Elbows bent at ~90° angle, tucked close
3. Maintain straight body line
4. Feel tension in triceps and front shoulders

Common error here: Elbows flaring out. Keep them tracking close to ribs.

⬆️ Pressing

What's happening: Driving back to start position

1. Press palms through floor
2. Extend arms powerfully while keeping elbows tucked
3. Push until arms fully extended
4. Maintain body alignment throughout

Tempo: 1-2 seconds (controlled)

Feel: Triceps doing majority of work, chest and delts assisting

🔝 Lockout

What's happening: Full arm extension, reset position

1. Arms fully locked at top
2. Body still in straight plank
3. Shoulder blades neutral (not winging)
4. Reset breath for next rep

Key Cues

Primary Cues

• "Elbows brush your ribs" — prevents flaring
• "Scrape your sides on the way down" — keeps elbows tucked
• "Push yourself away from the floor" — power cue

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	1-0-1-0	1s down, no pause, 1s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps	Elbow extension — primary pressing muscle	████████░░ 85%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — assists pressing	███████░░░ 70%
Pectoralis Major	Horizontal adduction — assists pressing	██████░░░░ 60%

Stabilizers

Muscle	Role
Core	Maintain rigid body position
Serratus Anterior	Scapular stability
Rotator Cuff	Stabilize shoulder joint

Muscle Emphasis

Compared to standard push-up: Narrow hand placement increases triceps activation by 20-30% while reducing chest involvement. Elbows tucked close shifts load from chest to triceps and front delts.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Elbows flaring out	Elbows drift away from body	Reduces tricep work, stresses shoulders	"Elbows brush ribs" cue
Sagging hips	Lower back arches, hips drop	Lower back strain, less core work	Brace core, squeeze glutes
Hands too close	Hands touching or overlapping	Unstable, unnecessary difficulty	Keep slightly narrower than shoulders
Incomplete ROM	Not lowering chest near floor	Less muscle development	Lower to 1-2" from floor
Shoulders shrugging	Shoulders rise toward ears	Neck tension, poor mechanics	Pack shoulders down

Most Common Error

Elbows flaring away from body — defeats the purpose of narrow push-ups. The entire point is keeping elbows tucked to maximize tricep involvement. If your elbows flare, you're doing a standard push-up.

Self-Check Checklist

• Hands narrower than shoulder-width
• Elbows stay within 30-45° of torso throughout
• Body forms straight line (no hip sag)
• Chest lowers to within 1-2" of floor
• Full arm lockout at top

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🔀 Variations

By Emphasis

More Tricep Focus

Variation	Change	Why
Diamond Push-Up	Hands form diamond shape	Maximum tricep activation
Pause Narrow Push-Up	2s pause at bottom	Eliminates momentum
Tempo Narrow Push-Up	4s eccentric	More time under tension

Easier Versions

Variation	Change	Why
Incline Narrow Push-Up	Hands elevated on bench	Reduces load percentage
Knee Narrow Push-Up	Knees on ground	Reduces body weight lifted
Wall Narrow Push-Up	Hands on wall	Minimal load, learn pattern

Harder Versions

Variation	Change	Why
Decline Narrow Push-Up	Feet elevated	Increases load
Weighted Narrow Push-Up	Weight vest or plate on back	Progressive overload
Deficit Narrow Push-Up	Hands on blocks	Increased ROM

Hand Position Variations

Position	Width	Effect
Diamond	Hands touching	Maximum triceps
Narrow	< shoulder width	High tricep emphasis
Standard	Shoulder width	Balanced

Equipment Variations

Equipment	Exercise Name	Key Difference
Push-up handles	Elevated Narrow Push-Up	Deeper ROM, less wrist strain
Parallettes	Parallette Narrow Push-Up	Neutral grip option
Rings	Ring Narrow Push-Up	Instability adds difficulty

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	6-10	2-3 min	Bodyweight+	1-2
Hypertrophy	3-4	8-15	60-90s	Bodyweight	1-3
Endurance	2-3	15-25+	30-60s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Tricep-focused accessory
Push/Pull/Legs	Mid-to-end on push day	After heavy pressing
Full-body	After compounds	Tricep/arm work
Bodyweight only	Primary or secondary push	Main tricep developer

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	2-3 sets
Intermediate	3-4x/week	3-4 sets
Advanced	3-5x/week	4-5 sets (varied intensity)

Progression Scheme

Progressive Overload

Progress by: 1) Adding reps (8→12→15), 2) Adding tempo (3s eccentric), 3) Reducing rest (90s→60s), 4) Elevating feet, 5) Moving to diamond variation

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Incline Narrow Push-Up	Can't do 8 reps on floor
Knee Narrow Push-Up	Learning pattern, building strength
Wall Narrow Push-Up	Complete beginner to pattern

Progressions (Harder)

Exercise	When Ready	Link
Diamond Push-Up	Can do 15+ reps with good form
Decline Narrow Push-Up	Want more loading
Weighted Narrow Push-Up	Need overload beyond bodyweight

Alternatives (Same Goal, Different Movement)

With Equipment

Alternative	Equipment	Good For
Close-Grip Bench Press	Barbell, bench	Heavy loading option
Tricep Dip	Dip bars or bench	Vertical pressing pattern
Overhead Tricep Extension	Dumbbell or cable	Isolation work

Bodyweight Only

Alternative	Difference
Diamond Push-Up	Even more tricep focus
Standard Push-Up	More balanced push
Tricep Bench Dip	Different angle

Elbow-Friendly

Alternative	Benefit
Standard Push-Up	Less elbow stress
Neutral Grip DB Press	Reduced elbow strain
Floor Press	Limited ROM

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendonitis	Aggravation with tucked elbows	Use wider grip, reduce volume
Wrist pain	Strain from extended wrist	Use push-up handles, fist position
Shoulder impingement	Stress from forward position	May be better than wide push-ups
Lower back pain	Arch may aggravate	Regress to incline version

Stop Immediately If

• Sharp elbow pain (not muscle burn)
• Wrist pain beyond normal discomfort
• Shoulder clicking with pain
• Lower back pain during movement

Form Breakdown Signals

Sign	What It Means	Action
Elbows flaring	Tricep fatigue	End set or widen grip slightly
Hips sagging	Core fatigue	End set or drop to knees
Shoulders shrugging	Compensation	Reset position, reduce reps
Incomplete ROM	Muscular failure	End set appropriately

Safe Failure

How to safely fail a narrow push-up:

1. Lower to floor: Simply rest on chest/stomach
2. Drop to knees: Transition to knee version
3. Rest in plank: Pause at top, reset
4. Don't: Force reps with elbows flaring

Elbow Safety

Narrow push-ups place significant stress on the elbow joint. If you have elbow issues, limit volume and avoid daily training. Rest is crucial for tendon health.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🟡 Moderate-High
Shoulder	Flexion, horizontal adduction	Moderate	🟡 Moderate
Wrist	Extension stability	~70° extension	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full extension	Can lock arms overhead	Should be fine for most
Shoulder	Forward flexion	Can bring arms forward	Reduce depth if limited
Wrist	70° extension	Can hold plank comfortably	Use handles or fists

Joint Health Note

Narrow hand position significantly increases elbow joint stress compared to standard push-ups. Build volume gradually and monitor for elbow pain.

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❓ Common Questions

How narrow should my hands be?

Hands should be slightly narrower than shoulder-width — roughly 0.5-0.75x shoulder width. Not as close as diamond push-ups (hands touching), but noticeably narrower than standard. If your elbows naturally tuck close to your sides (30-45° angle), width is correct.

What's the difference between narrow and diamond push-ups?

Hand placement. Narrow push-ups have hands slightly narrower than shoulders. Diamond push-ups have hands touching forming a diamond shape under your chest. Diamond is harder and places even more stress on triceps and elbows.

Should my elbows touch my sides?

They should stay close (within 30-45° of your torso) but don't need to literally brush your ribs. The cue is about preventing elbow flare, not creating friction.

My elbows hurt during narrow push-ups. What should I do?

Try: 1) Slightly wider hand placement, 2) Reduce volume/frequency, 3) Use push-up handles for neutral wrist, 4) Ensure you're not hyperextending at top. If pain persists, choose different exercise.

Are narrow push-ups better than tricep dips?

Different, not better. Narrow push-ups are horizontal pressing (also works chest/delts), dips are vertical pressing. Both are excellent tricep developers. Use both for complete arm development.

How do I make narrow push-ups harder?

Progress by: 1) Adding reps, 2) Slowing tempo (4s down), 3) Adding pause at bottom, 4) Elevating feet, 5) Adding weight vest, 6) Moving to diamond variation.

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📚 Sources

Biomechanics & Muscle Activation:

• Cogley, R.M., et al. (2005). Comparison of Muscle Activation Using Various Hand Positions During the Push-Up Exercise — Tier A
• ExRx.net Exercise Analysis — Tier C
• Journal of Strength and Conditioning Research — Tier A

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Overcoming Gravity (Steven Low) — Tier B
• Convict Conditioning (Paul Wade) — Tier C

Technique:

• StrongFirst — Tier B
• GMB Fitness — Tier C

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For Mo

When to recommend this exercise:

• User wants to develop tricep strength
• User has no equipment (bodyweight only)
• User wants arm-focused pushing movement
• User is building toward close-grip bench or dips

Who should NOT do this exercise:

• Acute elbow injury → Suggest standard push-up or wide push-up
• Severe wrist pain → Suggest push-up handles or alternative
• Cannot maintain plank position → Suggest incline version first
• Elbow tendonitis → Reduce volume or use wider grip

Key coaching cues to emphasize:

1. "Elbows brush your ribs — stay tucked"
2. "Body stays straight like a plank"
3. "Feel this in your triceps, not just chest"

Common issues to watch for in user feedback:

• "My elbows hurt" → Too much volume, poor form, or existing issue — reduce load
• "I can't feel my triceps" → Elbows likely flaring — reinforce tuck cue
• "My wrists hurt" → Suggest handles, fists, or different exercise
• "This is too easy" → Progress to diamond push-up or add deficit/decline

Programming guidance:

• Pair with: Pull-ups/rows, overhead press, bicep work
• Avoid same day as: Heavy close-grip bench if also doing that
• Typical frequency: 3-4x per week, but watch elbow recovery

Progression signals:

• Ready to progress when: Can do 12-15 reps with perfect form
• Add difficulty: Tempo, pause, decline, weight, or diamond variation
• Regress if: Cannot maintain tucked elbows, elbow pain, form breaks down before 6 reps

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Last updated: December 2024