Narrow Grip Tricep Push Up

The Benefits of Narrow Grip Tricep Push Up Exercise for Strong and Defined Arms

In the quest for toned and well-defined arms, the narrow grip tricep push up exercise is a highly effective workout that targets your tricep muscles, giving you the sculpted and strong arms you desire. This exercise can be performed almost anywhere, making it a convenient option for individuals looking to work on their arms without the need for specialized equipment.

What are Narrow Grip Tricep Push Ups?

Narrow grip tricep push ups, also known as close grip push ups, are a variation of the classic push up exercise. The main difference lies in the hand placement. In narrow grip push ups, the hands are positioned closer together than in a traditional push up, with the thumbs and index fingers forming a diamond shape beneath the chest.

How to Perform Narrow Grip Tricep Push Ups

1. Start by getting into a high plank position with your hands directly beneath your shoulders, fingers pointed forward, and your body in a straight line from head to toe.
2. Bring your hands closer together, forming a diamond shape with your index fingers and thumbs.
3. Lower your body down towards the ground by bending your elbows, keeping them close to your sides.
4. Once your chest is just above the ground, push back up to the starting position by extending your elbows.
5. Repeat for the desired number of repetitions.

The Muscles Targeted by Narrow Grip Tricep Push Ups

The narrow grip tricep push up primarily targets the tricep muscles, specifically the long head, medial head, and lateral head. These muscles are located at the back of the upper arm and are responsible for extending the elbow joint.

Additionally, this exercise also engages other muscles such as the chest, shoulders, and core, providing a comprehensive upper body workout. By incorporating narrow grip tricep push ups into your routine, you can effectively strengthen and tone these muscles.

The Benefits of Narrow Grip Tricep Push Ups

1. Tricep Strength and Definition: As the name suggests, narrow grip tricep push ups are highly effective in building strength and definition in the tricep muscles. Regularly incorporating this exercise into your workout routine will lead to noticeable improvements in tricep strength and overall arm definition.

2. Upper Body Stability: Narrow grip tricep push ups require a greater amount of stability, as the hands are closer together, placing more emphasis on the tricep muscles. This increased stability requirement also engages the core muscles, leading to improved overall stability and balance.

3. Convenience: One of the greatest advantages of narrow grip tricep push ups is their convenience. They can be performed almost anywhere, without the need for any equipment. Whether you're at home, outside, or at the gym, you can easily incorporate this exercise into your routine.

4. Time Efficiency: Narrow grip tricep push ups are a highly efficient exercise that targets multiple muscle groups simultaneously. This means that by including this exercise in your workout routine, you can make the most of your time by working different muscle groups within a single movement.

Tips for Performing Narrow Grip Tricep Push Ups Effectively

To maximize the benefits of the narrow grip tricep push up exercise and perform it safely and effectively, keep the following tips in mind:

1. Maintain proper form: Focus on keeping your body in a straight line throughout the exercise, engaging your core muscles to prevent your hips from sagging or lifting too high.

2. Control your movements: Avoid rushing through the exercise. Instead, focus on controlled and deliberate movements, ensuring that you are targeting the intended muscles and maximizing the effectiveness of each repetition.

3. Modify if needed: If you find the exercise too challenging at first, you can modify it by performing the push ups on your knees instead of your toes. This modification reduces the resistance and allows you to gradually build up strength.

4. Gradually increase intensity: Once you have mastered the basic narrow grip tricep push up, you can increase the intensity by incorporating variations such as elevated feet or adding resistance bands.

Incorporating Narrow Grip Tricep Push Ups into Your Workout Routine

To benefit from narrow grip tricep push ups, it is recommended to include them in your regular upper body workout routine. Aim to perform 2-3 sets of 10-15 repetitions, gradually increasing the intensity and number of repetitions as your strength improves.

For a well-rounded upper body workout, combine narrow grip tricep push ups with other exercises such as regular push ups, chest presses, shoulder presses, and planks. This combination will help target various muscle groups and provide a balanced workout for the upper body.

Conclusion

The narrow grip tricep push up exercise is a versatile workout that provides numerous benefits for the arms and upper body. By targeting the tricep muscles, it strengthens and defines your arms while engaging other muscle groups simultaneously. With its convenience and time efficiency, this exercise is a valuable addition to any workout routine. Incorporate narrow grip tricep push ups into your workouts to achieve stronger, more sculpted arms, and enjoy the benefits of a well-toned upper body.