Push-ups with narrow arms: description of the exercise and technique. Push-ups with a narrow position of the hands - we develop the triceps Push-ups with different grips which muscles

A classic exercise that is recommended for both men and women to stay fit and healthy is push-ups. You can perform them both at home and in the gym. And one way or another, everyone is familiar with this exercise, but there are varieties and techniques that not everyone has probably heard of.

Close-grip push-ups from the floor

To build a strong and developed core, push-ups are one of the main exercises. There are a large number of options for performing this exercise, depending on the placement of the arms and legs, the angle of inclination, the weight used and some other factors.

Today we will talk about push-ups with narrow hand placement.

What muscles is the exercise aimed at?

• The triceps (the muscles on the back of the forearm) receive the greatest load.
• The anterior deltoids and pectoralis major muscle are worked out quite well.
• The abdominal muscles, quadriceps, glutes and biceps are used to stabilize and control the position.
• In addition, one cannot fail to note the work of the joints and ligaments of the shoulders and elbows, which are worked out and strengthened during the performance of this exercise

What are the benefits of push-ups with a narrow hand position?

• First of all, the triceps are included in the work, so the strength of these muscles increases. This is important because the triceps account for about 70% of arm volume.
• The triceps muscles of the shoulder are strengthened and increased in size.
• Hands become toned, flabbiness is removed. This is especially true for women whose forearm is a problem area.
• The joints of the elbow and shoulders are strengthened.
• The core muscles develop.
• During active training, push-ups with a narrow grip help you lose weight and tighten your stomach.
• And of course, the main advantage of this exercise is that it can be performed anywhere and anytime, and a large number of variations will allow you to diversify push-ups with a narrow hand position and use more muscle groups.

Technique for performing push-ups with a narrow grip

You can perform the push-up exercise with a narrow grip in different ways. Changing the technique is not primarily aimed at changing the target muscle, but at reducing or increasing the load.

Close-grip push-ups from the floor

Let's first look at the technique and features of performing the classic version of push-ups with a narrow grip, when both arms and legs are on the floor.

Exercise technique

1. We take a lying position.
2. Your hands should be narrower than shoulder width, choose the position that is most comfortable for you. Some people do push-ups with their hands together, others hold them almost shoulder-width apart. If you experience pain or discomfort in your joints, try a different hand position.
3. We put our legs together or slightly spread our feet, but not too much.
4. We inhale, and as we exhale, we push ourselves to the top with effort.
5. We don’t linger at the top point, we slowly go down.
6. It is very important that the elbows move along the body all the time and are turned back and not to the sides. Otherwise, the emphasis of the load shifts.

Compared to other types of push-ups, this option is the most difficult, so you should start with 3-7 repetitions, as many as possible. And increase this number to 12–15. When you can do 15 reps comfortably, you should make the exercise more difficult if you want to build up your triceps.

3–4 approaches are the best option. Less will not be enough. And too many repetitions will not help make your arms bigger.

Video - classic version of push-ups with a narrow grip from the floor

Close-grip push-ups from a bench

You can do push-ups not only from the floor. There are two options for push-ups with a narrow grip on a bench (or other surface), one of them is easier when the hands are on the bench, the other, on the contrary, is more difficult when the feet are on the platform.

“Head above your feet” technique

This exercise is suitable for beginners, girls who do not want to increase their triceps, but only tighten and tone their arms, or overweight people for whom push-ups from the floor can be traumatic.

1. The higher the surface, the easier it is to do push-ups. We place our hands on the shoulders.
2. We spread our feet slightly to the sides.
3. We lower ourselves down, bending our elbows. We practically touch the bench or other surface with our chest, but do not lower ourselves completely.
4. We make sure that the elbows always go along the body.
5. As you exhale, push yourself up.

Perform 5 to 15 push-ups. The important thing here is not to get too hung up and constantly reduce the angle of inclination until you reach the floor. The only exception is for those who have had an injury or have other limitations, and this is the only push-up option allowed.

Technique for performing “legs above head”

When you have already achieved some success with push-ups and are doing it quite easily, you have two options on how to complicate it - take weights or make the technique more difficult.

A more complex version of the exercise includes bent-over push-ups, when the feet are placed on a hill.

1. The higher your legs are, the more difficult it is to do the exercise. Start with a small platform and gradually increase the incline.
2. We place our feet shoulder-length, but to make the position stable, it is better to spread the feet slightly to the side.
3. Hands in a comfortable position narrower than the shoulders.
4. We lower our body down, bending our elbows. Let's take a breath.
5. With an exhalation, we raise the body to the starting position.

The number of repetitions from 8 to 12 will be enough, 3-4 sets.

As we said above, this type of push-up actively uses the pectoral muscles, but if your goal is to put maximum stress on the triceps, then you should try the “diamond grip” option. Which push-ups are better - everyone decides for themselves.

Exercise technique

1. The feet should be placed slightly narrower than the shoulders or together.
2. We place our hands next to each other, closing the index and thumbs of the left and right hands. You should form a triangle, which is why this type of push-up is called diamond push-ups.
3. We slowly lower ourselves down, bringing our elbows along the body.
4. At the lowest point we inhale and as we exhale we forcefully push ourselves upward.
5. If this option is difficult for you, but you need to pump up your triceps, try easier options - push-ups from the bench, which we described above, keeping your hands in the shape of a diamond, or push-ups from your knees.
6. If, on the contrary, this option seems too simple to you, complicate the exercise with the help of weights or placing your feet on a hill.

The number of repetitions is from 7 to 12, 3–4 circles.

Video - diamond grip push-ups from the floor

Dumbbell push-ups

Another option for complicating the exercise is push-ups with dumbbells.

This technique helps to “hammer” the triceps very quickly and strongly, and also includes the latissimus dorsi muscles and “trapezius” in the work.

Execution technique

1. We take dumbbells. They will be a stop, so it is important that they are stable enough. In addition, they are an additional burden, so choose the weight for yourself. For girls 1–2 kg is suitable, for men 3–5 kg. If it's too light, you can choose a higher weight.
2. We hold the dumbbells in our hands and place them parallel to each other on the floor, approximately shoulder-width apart or slightly narrower.
3. We also place our feet shoulder-width apart.
4. We lower ourselves down, bending our elbows.
5. As we exhale we rise up.
6. Having straightened completely, you need to pull your left hand to your belt until your back muscles contract. After this, return the hand to its original position.
7. We go down again. As you exhale, push yourself up and pull your right hand to your belt.

The number of repetitions is 6–8 for 3–4 sets.

This exercise helps develop the core muscles and perfectly improves the flexibility and elasticity of the joints.

Recommendations for performing push-ups with a narrow grip: mistakes and secrets of the technique

Close-grip push-ups are a fairly simple exercise, but there are some nuances here too. Below we provide a number of recommendations that will help you avoid mistakes and improve your performance.

Errors

1. The muscles throughout the body should be tense during push-ups. It is not allowed to relax your legs or back; this may lead to injury, since the load will be distributed unevenly.
2. The body should be smooth. There should be no arching in the lower back, as well as slouching in the back.
3. Consider your anatomical features. If you experience discomfort while performing the exercise, try slightly changing the position of your arms or legs.
4. Don't hold your breath while doing the exercise. Inhalation is done at the bottom, with exhalation we rise up. We make a short delay and repeat.
5. Do not lower or raise your head, your gaze is directed straight. Blood must circulate freely and unhindered during the exercise, otherwise you will get a headache after exercise.
6. To make the position more stable, you should spread your fingers and feet.
7. The shoes or surface on which you perform the exercise should be non-slippery. Of course, you are unlikely to get injured, but your technique will definitely be disrupted.
8. You don't need to do push-ups every day. If you are working on strength and enlargement of the triceps and pectoral muscles, one quality workout per week is enough.

Secrets of technology

To get the most benefit from close-arm push-ups, namely to strengthen and build your triceps, you should:

• at the top point, do not straighten your arms completely, as the load will be stronger;
• decrease slowly, feeling increasing tension in the muscles;
• at the lowest point, linger for a few seconds, but do not lie on the floor and do not touch it with your stomach or chest, but you need to rise, pushing yourself out with force;
• keep your arms along your body, elbows straight back;
• don’t get hung up on the placement of your hands, it can be a little narrower or a little wider - it depends on your anatomical features, but the narrower the position of your hands, the more actively the triceps work;
• start doing push-ups from your knees if you are a beginner; this type of push-up is also suitable for people who are very overweight; an alternative to push-ups from your knees is push-ups from a wall or a bench - this option is also lightweight;
• try to complicate the exercise when you can do 12-15 reps freely, rather than achieving more repetitions.

When choosing one of the options for push-ups with a narrow grip, remember that the width of your arms is not as important as the correct technique. This exercise involves a large number of muscles, and there is a considerable chance of injury, so you need to do everything carefully and gradually.

Exercise type: basic

Core muscles: pectoral, triceps

Accessory muscles: anterior deltoid

Difficulty of the exercise: average

This is a basic exercise that develops punching power and speed well due to the fact that it pumps up the triceps. If you decide to pump up at home, then push-ups with a narrow grip are simply necessary, for example, if you are pumping up your arms, then this exercise is basic for the triceps, and the muscle mass of the triceps takes up 65% of the arm muscles. If you pump up the pectoral muscles, then close-grip push-ups will strain the pectoralis major muscle and its inner part well.

Initial position

It is very popular to position your hands so that your thumbs and index fingers form a triangle, but I do not recommend this position because the narrower you place your hands, the more your elbows will spread to the sides, and this is incorrect when pumping up the triceps. Place your hands narrower than your shoulders, fingers pointing forward. If you put it on your fists, the triceps will strain more and at the same time strengthen your hands. It is very important to press your hands to your body. The head forms one line with the body; do not tilt your head down or lift it up. Place your feet on your toes and narrower than your shoulders. There is a natural deflection and tension in the lower back. The starting position is on straightened arms, and the pelvis, shoulder blades and head are on the same line.

Execution technique close grip push-ups

As you inhale, begin to bend your elbows until your chest touches the floor or your hands. The arms are always pressed to the body, this is the only way the triceps swing. Along with exhaling with force, straighten your arms as much as possible, and at the top point, tighten your triceps for 2 seconds. Repeat as many times as necessary.

• If you spread your elbows to the sides, the pectoral muscle works more. Place your feet up to enhance the effect.
• To make the exercise more difficult, have an assistant place additional weight on your back.
• If you can't do push-ups with a narrow grip, do push-ups with a narrow grip from your knees or spread your arms wider.
• To better stretch your triceps, place your arms and legs on supports like a steppe or bricks.
• Do push-ups with your whole body. The pelvis should not be down or up.
• One of the advanced variations of push-ups with a narrow arm position is to place the arms on the sides of the body so that the knuckles are near the bottom of the chest and the legs are wide apart. This method is analogous to a narrow-grip barbell press.
• Lower yourself smoothly, do not rush, but push up sharply.
• When you fully straighten your arms, you remove part of the load from the triceps; in the first approaches, until you get tired, it is recommended that you do not straighten your arms completely in order to load the triceps as much as possible.

Greetings, my dears! Believe it or not, eh lived in the thirtieth kingdom Today we have a technical note, and it will be devoted to the push-up exercise with a narrow grip. After reading, each of you will learn everything about the technique, muscle atlas, advantages and degree of effectiveness of this exercise.

So, take your seats, let's get started with the story.

Close grip push-ups. What, why and why?

When it comes to developing your body, the first thing that comes to mind for many is to sign up for a fitness/gym club, and only a few try to prepare their “office” body for the upcoming loads of exercises within the walls of the home. Even fewer are aware of these exercises, and very few are aware and perform them. We’ll talk about one of these, close-grip push-ups, later in the text.

As you probably know, the project successfully launched in February. So, I noticed a certain trend: people rush into the hall somewhat prematurely, i.e. They are mentally prepared and ready, but physically it is still difficult to carry out the given training volume. The latter is connected precisely with their fast start and the desire to become Aphrodite or Apollo as soon as possible :). Of course, I’m exaggerating this, but there is a grain (not the name) of truth in what has been said - before signing up for the gym and giving your hard-earned money to the trainers there, evaluate your level of physical fitness and admit to yourself that it needs to be improved.

In other words, it is highly advisable before going to the gym, at least 2-3 months, work in your 4 -x walls, resorting to exercises with your own weight. By the way, there are plenty of the latter. And we’ll talk about one of them, close-grip push-ups.

Note:

For better assimilation of the material, all further narration will be divided into subchapters.

Muscle atlas

One of the best home (and in general) and simple exercises for the arms is to take a “lying position” and push-ups with different positions of the hands. This or that position of the latter provides load on different muscle groups; in our case, a narrow grip is aimed at developing the triceps brachii muscle.

As for the muscle ensemble involved in the work, it is as follows:

• targeted muscle – triceps;
• synergists – pectoralis major (sternal/clavicular heads), anterior delta;
• dynamic stabilizers – biceps (short head);
• stabilizers – rectus/oblique abdominal muscles, quadriceps.

The complete muscle atlas of narrow push-ups looks like this:

Advantages

By performing push-ups with a close grip, you will receive the following benefits:

• increase in relative triceps strength;
• increasing the size of the triceps brachii muscle;
• increase in circulating testosterone;
• general lifting of the arms/removal of the “jelly” under them (especially relevant for ladies);
• development of coordination of the muscles of the shoulder girdle;
• strengthening shoulder joints;
• core muscle development (corset of muscles surrounding the waist);
• acceleration/acceleration of metabolic processes and, as a result, more effective parting with excess weight;
• protection of shoulder joints from injuries (strengthening/stabilizing the muscles surrounding the rotator cuff);
• variability, simplicity and the ability to perform in any conditions.

Execution technique

Despite the fact that the exercise belongs to the “easy” class, it has its own tricks, which we will consider in a step-by-step execution technique.

Step #0.

Take a lying position, placing your hands quite close to each other (narrower than shoulder width). Stretch yourself straight, keeping your body straight from your feet to your head. To strengthen your position, spread your feet slightly apart. Lower yourself to the floor and look straight ahead. This is your starting position.

Step #1.

Inhale, as you exhale, using the strength of your triceps, powerfully push yourself up. Inhale, hold your breath and return to IP. Repeat the specified number of times.

In the picture version, all this disgrace looks like:

In motion like this:

Variations

In addition to classic push-ups, some variations are possible, for example:

• at an angle from the bench;
• Diamond push-ups (brushes fold into a diamond shape);
• dumbbell push-ups.

Subtleties and secrets of execution

To get the most out of the exercise, consider the following tips:

• at the top point of the trajectory, try not to completely straighten your arms, leaving your elbows slightly bent;
• do not plop down on the floor from above, but slowly and under control, maintaining tension throughout the entire range of movement;
• at the lowest point, do not lie on the floor, but keep your body suspended;
• do not hang at the extreme points of movement;
• throughout the entire movement, the elbows should be close to the body, do not spread them out;
• watch your body position and do not allow your lower back to sag;
• the position of the hands and the position of the arms is individual, but always narrower than the shoulders, look for how convenient and comfortable it is for you to perform push-ups;
• if your body weight is too heavy and your arms are weak, then do push-ups from your knees or from the wall;
• keep the number of approaches around 3 , reps 12-15 .

Actually, we’re done with the theory, now let’s look at some practical and comparative information.

Which is better to do push-ups - wide or narrow?

A study published in the Journal of Strength and Conditioning Research found that holding hands close together induces greater activation of the pectoralis major and triceps than positions that are shoulder-width or wider than shoulder width. Muscle activation was calculated by measuring the electrical potential generated by muscle cells (EMG electromyography).

Scientists from the Mayo Clinic have found that the most effective way to perform push-ups is with a narrow hand position.

Which exercise is better: close-grip push-ups or reverse push-ups?

In a study supported by the American Council on Exercise for 2012 year, scientists from the University of Wisconsin took a group of 15 women aged from 20 before 24 years and compared the effectiveness 8 -various “triceps” exercises. Close-grip push-ups caused the greatest muscle activity and took first place in testing, with third place.

Thus, the inclusion of these two exercises in the arm training program will ensure “toning” of the triceps muscles and removing the “hanging” jelly at hand.

Afterword

Today we learned about the close-grip push-up exercise. I am sure you will definitely include it in your training and will be satisfied with the “manual” results. That's all for now, see you again!

PS. What exercises do you use in your arm training?

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points for karma, guaranteed :).

With respect and gratitude, Dmitry Protasov.

Push-ups with a narrow grip perfectly work the triceps, the front part of the deltoids, the chest and partially the back muscles, the load on which can be changed by adjusting the position of the body and arms.

Elaboration:

Targeted muscle: triceps

Synergists – pectoralis major (sternal/clavicular heads), anterior delta

Dynamic stabilizers – biceps (short head)

Stabilizers – rectus abdominis/obliques, quadriceps

Advantages:

Development of general strength and endurance of arm muscles

Increased muscle volume. Triceps account for about 70% of arm volume

Strengthening the shoulder ligaments and stabilizing the joints. In this exercise, the shoulder is in a natural position and is subject to moderate stress.

Strengthening the abdominal and quadriceps muscles through static loading while stabilizing the core

The ability to vary the load by changing the tilt of the body, the position of the arms or using weights

Close-grip push-ups are ideal for home workouts. No additional equipment needed, just you and your own weight

Technique:

1. Take a lying position, placing your hands quite close to each other (narrower than shoulder width). Stretch yourself straight, keeping your body straight from your feet to your head. To strengthen your position, spread your feet slightly apart. Lower yourself to the floor and look straight ahead

2. Inhale, and as you exhale, using the strength of your triceps, push yourself up powerfully. Inhale, hold your breath and return to the starting position. Repeat a specified number of times

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

Bench push-ups

Dumbbell push-ups

Monitor your body position at all times. Don't relax your abdominal muscles during exercise. Make sure there is no arch in your lower back.

Each person’s body has its own characteristics, so if, while doing push-ups according to a strictly specified technique, you feel discomfort or pain, change the position a little.

Do not hang in your shoulders while at the top of the movement - your neck is extended. Don't linger, do the exercise continuously.

The head is in a neutral position at all times. Don't arch your neck or look around.

For better stability, spread your fingers.

Make sure in advance that your toes do not slip while doing push-ups. Use non-slip shoes or place your feet against a wall. Sliding will make your task much more difficult.

Narrow grip push-ups video:

Often, due to various circumstances, it is necessary to interrupt the usual training schedule in the gym with iron. Forced travel is the most common reason for this. I missed the training. True iron fans who have spent more than one year in the gym may have the feeling that the muscles are slowly beginning to evaporate without receiving the load they need. To keep muscles in high tone and prevent them from decreasing during a forced break in training, you can use a load of a different nature. Great for the upper body close grip push-ups.

After all, they pump the front part perfectly, and even partially. Of course, it will not be able to compare in effectiveness with a barbell or dumbbell, but still, if sports equipment is temporarily not available, you have some time and free space on a clean floor, then you should pay attention to push-ups with a narrow grip on the floor.

Close-grip push-ups actively work many muscles in the torso and arms (as shown in the picture), but the emphasis is on the triceps.

Close-grip push-ups are performed following the technique below:

1. We take an emphasis position lying on the floor, with our feet placed close to one another. If necessary, increase the load, you can place them on an elevated platform.
2. The placement of the palms should be close to each other so that the index fingers and thumbs form something similar to a heart shape. The remaining fingers are placed at a distance necessary to maintain balance during the exercise.
3. Slowly lower yourself to bend your arms (for about 3 seconds) until your chest lightly touches your arms.
4. After touching, we begin lifting with the strength of the triceps and torso muscles (for approximately 1 second) until the arms are fully straightened at the elbows.
5. With outstretched arms, we do not rest at the top point of the amplitude, but immediately repeat the movement.

The considered positioning of the arms assumes the greatest emphasis on the triceps. Expanding the position of the arms reduces the load on them and activates more and more the pectoral muscles. And this load increases with increasing width of the arms.

If there is an untreated injury to the hands, then close-grip push-ups are not recommended until complete recovery.

In general, it is worth adopting this exercise in case of unforeseen situations that lead to interruptions in training. As has already been said, of course you can’t build huge muscles comparable to a pro level with push-ups. But they give an amazing pump, which will be useful for maintaining muscles in working condition, and will not hurt before entering the competition stage or the beach.