If you're looking to build upper body strength, narrow grip push ups are an excellent exercise to add to your workout routine. This variation of the traditional push up targets your triceps, chest, and shoulders, and also engages your core muscles. In this article, we'll discuss the benefits of narrow grip push ups and how to perform them correctly.
Benefits of Narrow Grip Push Ups
1. Triceps Development: Narrow grip push ups primarily target your triceps, helping you to build strong and toned arms.
2. Chest and Shoulder Strengthening: While narrow grip push ups are primarily a triceps exercise, they also work your chest and shoulders. This makes them an excellent compound exercise that targets multiple muscle groups.
3. Improved Core Strength: Like traditional push ups, narrow grip push ups also engage your core muscles, helping to develop a strong and stable core.
4. Increased Range of Motion: Because your hands are closer together during narrow grip push ups, you'll be able to move through a greater range of motion than you would during traditional push ups. This can help to improve flexibility and mobility in your upper body.
How to Do Narrow Grip Push Ups
1. Start by getting into a plank position, with your hands directly under your shoulders and your feet hip-width apart. Your body should form a straight line from your head to your heels.
2. Move your hands closer together, so that your thumbs are touching and your index fingers are pointing straight ahead.
3. Lower your body towards the ground by bending your elbows, keeping your elbows close to your body. Your chest should be just above the ground.
4. Push back up to the starting position, keeping your body in a straight line throughout the movement.
5. Repeat for the desired number of reps.
Tips for Performing Narrow Grip Push Ups
1. Keep your elbows close to your body throughout the movement to target your triceps more effectively.
2. Engage your core muscles throughout the exercise to maintain proper form and prevent your hips from sagging.
3. Don't let your chest touch the ground during the movement. Instead, lower your body until your chest is just above the ground.
4. Breathe in as you lower your body towards the ground, and exhale as you push back up.
Incorporating Narrow Grip Push Ups into Your Workout Routine
Narrow grip push ups can be incorporated into your regular workout routine in a number of ways. Here are a few ideas:
1. Add them to your upper body workout: Include narrow grip push ups in your regular upper body workout to target your triceps, chest, and shoulders.
2. Use them as a finisher: Finish off your workout with a set of narrow grip push ups to really burn out your triceps and chest.
3. Do them as part of a circuit: Incorporate narrow grip push ups into a circuit workout, alternating them with other exercises to keep your heart rate up and challenge your muscles.
Conclusion
Narrow grip push ups are an excellent exercise for building upper body strength and improving core stability. By incorporating them into your regular workout routine, you can target multiple muscle groups and achieve a toned, lean physique. Remember to maintain proper form throughout the movement, and don't be afraid to challenge yourself by increasing the number of reps or sets over time.