How to do Narrow Push Ups

Push ups are not just one of the most practical exercises you can do for your abdominals; they are also one of the most flexible as you can easily vary them, depending on which muscle groups you specifically want to target.

For this segment, we provide you with step by step instructions on how to do narrow push ups. Narrow push ups differ from wide push ups by the placement of your hands. In wide push ups, your hands are more spread far apart. With narrow push ups, your hands are placed more inward closer to your chest.

This puts added weight to your arms when you lift your upper body away from the floor. Consequently, this allows to build your arms muscles specifically your triceps as well as your shoulders.

Like other push ups, narrow push ups effectively train your chest with each rep you do. To fully achieve this, you will have to keep your back straight and the buttocks part stationary at all times.

By increasing your strength and endurance in the chest and arms areas, this exercise serves as a great complement to other abs exercises in your routine such as resistance training, which requires heavy weight lifting.



  1. Lie on the floor, face down.
  2. Position your hands on the floor and pull them in slightly so they are on each side of your chest, palms facing down.
  3. Flex your feet, so your body is parallel to the floor, your elbows are bent, and your toes are touching the ground.


Extend your arms and lift your weight upward. Keep your abdominal muscles taut, and your upper body and legs as straight as possible.


Lower your body back to the floor.


What do you find most challenging with this exercise? Let us know and add your feedback below.

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