Wide grip push-ups: all methods. Narrow grip push-ups - effective triceps training Narrow push-ups for which muscle groups

The front part of the deltas also comes into play. It covers the attachment point of the pectoral muscles, relieving some of the load from them. The pectoral muscle itself moves the arm toward the middle of the body and allows the athlete to flex the shoulder joint during push-ups.

The subscapularis muscle is part of the shoulder girdle muscle group. It is responsible for the formation of the armpit and is attached to the humerus. This arrangement allows it to take part in holding the humeral head in the correct position when the athlete does push-ups.

The serratus anterior muscle is located on the outer part of the chest. It pulls the scapula forward and presses it further against the sternum so that other muscles can use it as support during the press. The trapezius stabilizes the scapula during push-ups.

Correct technique

1. It is necessary to take a lying position. The legs are located as close to each other as possible. If additional load on the triceps is required, then the legs are placed on any available elevation: step platform, chair, bed or bench.
2. The palms are as close as possible, but so that the thumbs and index fingers can form a heart. The remaining fingers can be spread wide to provide greater stability.
3. Push-ups begin from a position with bent arms, with the athlete lying on their chest. At the same time, the body is kept absolutely straight, the load is correctly distributed across the arms and feet.
4. In one second, you need to do a push-up, almost completely straightening your arms at the elbow joints.
5. You should not pause at the top point of the amplitude, as it is important to go down as quickly as possible. Elbows always point back.
6. After your chest touches your hands, you can begin the next repetition. Be sure to take a rest at the end of the set. On average it lasts 30 seconds.

Placing your fingers in a heart shape involves directing maximum load on the triceps. If your arms are placed a little wider, then some of the load will go away and the chest muscles will work instead of the triceps. This must be taken into account if more effective training of certain muscle groups is required.

Safety

Close-grip push-ups work the triceps well, so all the load goes into the arms. Because of this, extra attention should be paid to the elbow joints. In no case should they be blocked, as this can lead to joint injury.

It is advisable not to move your head to the sides again.. This is done not only to avoid overstraining the neck muscles. The fact is that a stable head position allows the athlete to better maintain balance. A perfectly straight back also contributes to this. It should not form a deflection and be rounded in the shoulder area, as these errors can lead to spinal injury.

All movements are made slowly and smoothly. In this state, the muscles feel much better, and the athlete protects himself from unexpected sprains.

Common mistakes

No warm-up. You should always do a few other simplified triceps exercises before doing push-ups. Close-grip push-ups have worked well in combination with French presses and dips, which also work the same muscle groups.

Formation of arches in the back. Beginners often place their hands too far or too close, resulting in a rounded upper back. Often the lower back bends additionally, and this mistake is fraught with injury. Because of this, beginning athletes need to pay close attention to their stance.

Sudden movements. The risk of injury increases significantly when an athlete rises and falls too quickly during push-ups. This exercise is designed to be performed smoothly, since only in this case the muscles receive the maximum level of load.

Equipment

Wristbands can be used as equipment. They will relieve stress from your hands and wrists, preventing injuries. Athletes who have suffered injuries to their elbow joints in the past should wrap them well with bandages so that the damage does not affect the quality of the exercise.

Shoes for push-ups must have reliable grip on the floor, since the athlete will have to distribute the load between his hands and feet. If your legs “slide,” the workout will become significantly more difficult.

To increase the effectiveness of the exercise, it is enough place your hands a little lower than usual. As a rule, during push-ups, athletes place their hands exactly in the center of the chest, and those who want to better use the triceps lower their hands lower.

If the push-up is too easy, you can ask a friend or coach to hold the barbell disc on your back. You should start with 10 kg of disks. The load will become more noticeable, and the triceps muscle fibers will receive new stimulation.

You can also make push-ups more difficult with a narrow grip placing your palm on your other hand. This will make the load even greater. But if this is not enough, then you need to place your feet on a slight elevation.

Conclusion

This type of push-up is very good for developing triceps. As the body lowers down, blood flows into them as much as possible, which stimulates fiber growth. It is enough to perform it in the amount of 40-60 repetitions per workout in order to achieve visible results after some time.

Push-ups are considered one of the basic exercises in fitness. It does not require additional equipment to perform and is suitable for pumping up the body for both beginners and experienced athletes. There are many different types of push-ups that target different muscle groups. This article will discuss the technique of performing push-ups with a narrow grip, the subtleties of their implementation and the principles of increasing the load.

Narrow and wide grip push-ups: the difference

These exercises stress the same muscle groups - triceps, pectoral muscles, deltoids. Their difference lies in the intensity of the load and the technique of execution. The narrower the grip, the greater the load produced.

In order to ensure harmonious development of the torso muscles, it is recommended to alternate these exercises as part of the training program. Keep in mind that a narrow grip has a significant impact on your wrists - if your wrists are not prepared, you increase the risk of injury.

Important! To make the exercise more effective, tighten your shoulders at the top of the lift. Rise up on your elbows as slowly as possible - this helps work the triceps.

Execution technique

Take a horizontal position and keep your body straight so that your legs, back and neck are in line. Bring your palms as close as possible. With this grip, your thumbs and index fingers should touch each other, and spread the rest as wide as possible.

This will give you enough support area. The palms should be approximately under the center of the chest, and not at shoulder level, as is done with a wide grip.

Begin to gently bend your elbows and lower yourself as low as possible to the floor. Hold this position for 1.5–2 seconds and return to the starting position. Straighten your elbows in the upper position until they stop.

Video: technique of performing push-ups from the floor with a narrow position of the hands

How to increase the load

There are three ways to increase the effectiveness of the exercise. Raise your feet on a small elevation, such as a gymnastics bench or a stack of mats. You can also place a dumbbell or barbell plate on your lower back to increase the load. Another option is to do push-ups not on your palms, but on your fists.

Common mistakes

Improper execution of the exercise reduces its effectiveness and can lead to injury.
To prevent this from happening, check out the possible errors:

1. A protruded belly and a domed back transfer the load to the core muscles from the muscles of the upper shoulder girdle.
2. Widely spaced arms reduce the effectiveness of training.
3. Low-lowered head - this position is obtained involuntarily, as a result of fatigue of the chest muscles. If you find yourself touching the floor with your face before your chest, take a break.
4. The use of bandages and elastic bandages takes away part of the load and does not allow the muscle corset to be worked out normally.
5. Muscle tension - to avoid overloading the body, take breaks between approaches: lie down on a fitball, do a cycle of steps on the orbit track.

Did you know?In 1980, a world record for the number of push-ups was set, which has not yet been broken. Japanese athlete Minoru Yoshida performed 10.5 thousand push-ups without breaks.

Subtleties and secrets of execution

1. Monitor body tension. The abdomen should be tucked in and the lower back should be arched to increase the load on the shoulder muscles.
2. If the position indicated in the execution technique causes you discomfort, try changing it a little.
3. Don't hover at the top of the exercise. As soon as you lift yourself up, lower yourself into a push-up again, keeping your neck extended.
4. To prevent your feet from moving while doing push-ups, rest them on a machine, a wall, or use non-slip sneakers. Never exercise barefoot or in socks, as this increases the risk of injury.

So, by performing push-ups from the floor with a narrow grip, you can pump up the muscles of the chest and arms.

Types of push-ups

Push-ups have several types, which differ from each other in the technique of execution. From the varieties of the bench press, you can create a separate set of exercises that work different muscle groups. The usual floor press can be slightly modified in order to work a specific muscle group. There are the following types of floor press:

1. Raising the body with hands placed with a narrow grip. This method pumps up the triceps, arms and shoulders.
2. Raising the body with wide arms.
3. Raising with fists, it pumps up the arm muscles, as well as the abdominal muscles.
4. Push-ups with clap.
5. Weighted push-ups.
6. One-arm push-ups.

These are the most common types of bench press; there are many others that also differ in technique and the muscles involved.

Close grip press

In fact, there is no such thing as a close-grip floor press, since there is no need to grab anything during the exercise. But still, this term has become widespread among athletes. This type is called a floor press with a narrow hand position.

Since when performing this type of exercise, the hands are located close to each other, so that the fingers of both hands touch, in contrast to the classical technique of execution, when the hands are shoulder-width apart. Close-grip push-ups warm up those muscles that will work during bench training.

Starting position and correct technique

Correct execution of the bench press during training allows you to achieve the desired result and avoid various injuries. Even a classic bench press needs to be performed correctly. When doing floor presses with a narrow grip, first you need to take the correct starting position:

1. Take a lying position. The back, buttocks and legs should be in the same position so that a visual straight line can be drawn. The back should be straight and should not bend. The buttocks should be level with the back and should not extend upward.
2. The hands should be joined at the index fingers. When positioned correctly, your arms should form a triangle.
3. As the body lowers, your arms should bend at the elbows. It is advisable that the body touches the floor slightly. Since this increases the load on all muscles involved.
4. While raising the body, the arms should be fully straightened at the elbows.

When working on this type of bench press, it is recommended to work not on speed, but on quality. Since incorrect execution technique will not only not bring results, but can also lead to injury. Also, when doing push-ups, you should remember about proper breathing: while raising the body, you need to inhale, and when lowering, exhale.

Close and wide grip push-ups are much more difficult than regular push-ups and should not be attempted by those who are beginners. To begin with, it is better for him to work on ordinary push-ups, and then proceed to more complex ones, perform presses with fists, with clap or with weights. This activity is best suited as a warm-up before training on the uneven bars.

What muscles work when doing push-ups with a narrow hand position?

Many people have performed the push-up exercise with a narrow grip, but not everyone knows which muscles work during training. Push-ups with a narrow position of the hands, pumps such types of muscles as:

1. Thoracic, including internal.
2. Deltoid.
3. Triceps.
4. Core muscles, pumping which allows you to reduce your waist size.
5. Muscles that protect the rotor cuff.
6. Trapezius or triceps.
7. Develops shoulder muscles.

But mainly the chest muscles and the triceps brachii muscle work. In addition to the fact that this technique allows you to pump up many muscle groups, it also helps get rid of fat accumulation, normalizes testosterone production, strengthens hand joints and speeds up metabolism.

This type of exercise can be used both as a main and additional exercise. But during long-term training, it is recommended to change the set of exercises once every 3 months, since the body may get used to the load and it will not be enough, and these exercises may simply get boring.

So the bench press can be replaced with parallel bars exercises. Or you can leave the complex unchanged, and just slightly change the execution technique. So, when doing push-ups with a narrow hand position, you can:

1. Change the position of your hands, moving them a little lower, so the load will become a little greater and the technique will become more difficult. Since during normal execution, the hands should be under the chest, which is why the load on the body is weaker. If your hands are lower, the load will increase significantly.
2. If a person has worked out the execution technique perfectly and can perform up to 40 repetitions in several approaches, then the load needs to be increased. To do this, it is also enough to change the position of your hands, placing the palm of one hand on the palm of the other. This way the load will be greater, thanks to which other muscles will also work.
3. Also, those who have chosen this exercise as their main one are advised to complicate it by changing the position of their legs. To do this, it is enough to place them on a hill.

This type of exercise can also be used as an additional exercise. More often it is used as an additional treatment for:

1. Warming up the muscles before training on the uneven bars.
2. As a final exercise after training.
3. As an auxiliary exercise for weighted push-ups or fist push-ups.

Depending on the degree of load, it is used as a basis or as an addition. It is ideal for warming up the muscles before training on the uneven bars, and for pumping them up, since many muscles are involved during the exercise.

Safety precautions during execution

When performing any exercise, you should remember safety. Since when doing push-ups with a narrow grip, almost the entire load is concentrated on the arms, it is recommended to be more attentive to the elbow joints. It is forbidden to block them, as this is fraught with consequences. Also, when performing the exercise, the head should be in one position; you should not move it unnecessarily.

This is necessary so as not to put strong pressure on the neck muscles and spine. After completing it, it is recommended to start training on the uneven bars, this will allow you to quickly pump up your muscles.

The main mistakes that are made when performing

Incorrect technique can lead to injuries and sprains. When working on this type of bench press, athletes generally make the following mistakes:

1. Take an incorrect position and arch your back
2. They quickly return to their original position. Basically, all people try to complete the exercise faster, while forgetting about quality and breathing. However, sudden movements, in almost 6 out of 10 cases, cause sprains and injuries.
3. Not warming up, this is the main mistake that many people make. After all, unheated muscles are not able to withstand heavy loads.

This type of exercise has a beneficial effect on the condition of the body. The human body becomes more resilient. In addition, regular performance of any type of push-ups (with different positions of the hands, on fists, with weights) in combination with exercises on parallel bars and crunches, allows you to get rid of fat deposits and normalize metabolism. In connection with this, the threat of stroke and heart attack is reduced. It also helps strengthen the spine and allows you to straighten your posture.

And during training, you should always remember that exercise is not only aimed at appearance, but first of all, it should have a beneficial effect on health. And if a person is healthy inside, his appearance will speak about it.

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Genus. 1984 Trained since 1999 Trained since 2007. Candidate of Masters in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.

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Close grip push-ups

Weight and reps for beginners

Load by muscle group

Description of the exercise

Main features

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: