Narrow Pushup

Strengthens the chest and triceps (muscles at the back of the arms). Pushups done with the hands in a narrow position strengthen the triceps more than traditional pushups with a wider hand position.

Equipment
Exercise mat.

Exercise Technique

  1. Face the exercise mat in an "all fours" position (hands and knees). Bring your knees together and cross your ankles. Move your hands forward until your body is at a slanted angle. Make sure arms are directly under your shoulder joint.
  2. Move your hands together so your thumbs and index or pointing finger touch. The space in between your hands should look like a triangle.
  3. Keeping your abdominals tight, slowly lower your body towards the floor.
  4. Exhale as you push yourself up.
  5. Do the desired number of repetitions.

Performance Tips

  1. Do not allow your lower back to sag. Keep abdominals tight all throughout.
  2. More advanced exercisers can do the pushup on their toes instead of knees.
  3. If you have wrist problems, avoid this exercise.
  4. Use the contraction of your chest and triceps to push you off the floor instead of just pushing with your palms and wrists.

Repetitions
Do eight to twelve repetitions. One or two sets.

Go to Common Exercises...