Narrow Pushups
Now that we have worked Full Pushups thoroughly, we can start training our body for harder pushing exercises.
(You HAVE worked Full Pushups and are able to at least do Level 3 of them, right? If not, go back and work them! You’ll make better progress that way).
Moving our hands closer together gives more work to our arms. Although the pectorals are often emphasized in modern training, the “weak link” of our pushing movements is usually our arms. This is why our routine is dedicated to building them up - a chain is only as strong as its weakest link!
Very importantly, this step begins conditioning our elbow and shoulders for the rigors of one-arm work.
Fear not though, all the remaining exercises still heavily work our chest muscles. In fact, with Narrow Pushups, our pectorals are actually much closer to peak contraction than in Full Pushups!
Standards
LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 10
LEVEL 3: 3 Sets of 20
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below or use an easier variation.
Once you can do 3 Sets of 20 (Level 3) with GOOD FORM, you are ready to move on to a harder Pushup variation.
Form Cues
Your thumbs don’t have to form a “diamond.” Doing this flares your elbows a bit more, which increases pectoral activation. However, if this irritates your elbow, you can tuck your thumbs in for now. Just touch your index fingers together. You can always come back to this when you’re stronger.
If touching the tip of your index fingers is too difficult, simply start with a Full Pushup and move your hands a few inches closer together. Work these until you feel strong enough to move them closer again. Repeat.
Keep your body aligned. Don’t sag!
Film yourself and watch back between sets to check your form. A mirror is also useful.
Place your hands below your chest. They shouldn’t be too far towards your head or towards your knees. Find the balance.
Some people have wrist pain during this exercise. Doing some warmups with the easier variations can help. Stretch your wrists beforehand.
Keep your feet together.
Tutorial
Kneel on the floor with your knees together.
Lean forward and place your hands on the ground. The tip of your index fingers should be touching.
Straighten your knees. Your arms should be straight and your body aligned from your head to knees.
Descend slowly until your chest gently touches the floor. Your hands may brush your chest.
Pause for 1 Second.
Slowly come back up.
Pause for 1 Second.
Repeat 4-7.
Progression & Regression
To make this exercise harder: Moving your hands closer together - even to the point where one hand is on TOP of the other - can make this exercise more difficult.
To make this exercise easier: Keeping your hands further apart make this exercise easier. Moving them a few inches closer to each other every few weeks can be a steady way to build up to Narrow Pushups.