Push-ups are one of the most popular bodyweight exercises that can be performed anywhere, anytime without any equipment. It is a full-body workout that targets multiple muscle groups. Narrow push-ups are one of the variations of push-ups that help to target specific muscles in the upper body. In this article, we will discuss the muscles worked during narrow push-ups.
What are Narrow Push-Ups?
Narrow push-ups are a variation of the traditional push-ups. In narrow push-ups, the hands are placed close together, almost touching each other. This variation targets the triceps, chest, and shoulders more than the traditional push-ups. It also engages the core muscles and helps to improve stability.
Muscles Worked During Narrow Push-Ups
Narrow push-ups primarily target the triceps, which are the muscles located at the back of the upper arm. The triceps are responsible for extending the arms and are involved in pushing movements. During narrow push-ups, the triceps are activated more than in traditional push-ups.
In addition to the triceps, narrow push-ups also target the chest muscles. The chest muscles, also known as pectoral muscles, are responsible for pushing movements such as pushing a heavy object or lifting weights. The chest muscles are activated during narrow push-ups, especially during the lowering phase of the exercise.
The shoulders, also known as deltoids, are also targeted during narrow push-ups. The front and side deltoids are worked during this exercise, which helps to improve the overall shoulder strength and stability. The anterior deltoid is responsible for flexing the shoulder and is activated during the lowering phase of the exercise, while the lateral deltoid is responsible for abduction of the arm and is activated during the raising phase of the exercise.
In addition to the above-mentioned muscles, narrow push-ups also engage the core muscles. The core muscles include the rectus abdominis, obliques, and transverse abdominis. These muscles are responsible for stabilizing the body during the exercise and help to maintain proper form and alignment.
Benefits of Narrow Push-Ups
Narrow push-ups have several benefits, some of which are:
- Increased triceps, chest, and shoulder strength
- Improved core stability and strength
- Increased upper body endurance
- Improved overall body strength and stability
- Can be performed anywhere, anytime without any equipment
How to Perform Narrow Push-Ups
To perform narrow push-ups, follow the steps below:
- Assume a high plank position with your hands close together, almost touching each other
- Lower your body by bending your elbows and keeping your elbows close to your body
- Lower your body until your chest almost touches the ground
- Push back to the starting position by extending your arms
- Repeat for the desired number of reps
Ensure that your body is in a straight line from head to heels throughout the exercise. Keep your core engaged and your elbows close to your body to target the triceps more effectively.
Conclusion
Narrow push-ups are an effective variation of push-ups that target specific muscles in the upper body. They help to increase triceps, chest, and shoulder strength, improve core stability and endurance, and overall body strength and stability. They can be performed anywhere, anytime without any equipment. Include narrow push-ups in your workout routine to improve your upper body strength and endurance.