Narrow stance push ups
Narrow stance push ups bring the hands closer together during push ups shifting emphasis to the triceps. The variation provides effective bodyweight tricep training without the extreme wrist demand of diamond push ups. The exercise works well for home training and as a finisher in gym sessions. Here is how to use them.
What narrow stance push ups train
Narrow stance push ups emphasise triceps with supporting chest and shoulder work.
Primary mover
The triceps brachii does substantially more work than during standard push ups. The narrower hand position increases tricep demand throughout the movement. All three heads engage with lateral and medial heads particularly active.
Reduced chest involvement
The chest still works but with reduced emphasis compared to standard push ups. The narrow position changes leverage shifting work to triceps. The trade off matters when choosing between push up variations.
Supporting muscles
Shoulders work throughout. Core stabilises the body. The compound nature still trains multiple muscles with tricep emphasis. The bodyweight loading demands stability.
Setup and execution
Narrow stance push up technique requires attention to hand position and elbow tracking.
Starting position
Plank position with hands closer than shoulder width. Hands approximately 6 to 8 inches apart for most trainees. Wrists directly under shoulders or slightly behind. Body in straight line from head to heels. Core engaged.
The descent
Lower the body by bending elbows. Keep elbows close to the body rather than flaring out. Chest comes close to or touches the floor. The descent should take 2 to 3 seconds. Maintain plank position throughout.
The press up
Press back to starting position by extending elbows. Focus on triceps doing the work. Maintain rigid plank. Full elbow lockout at the top completes the rep. The press should feel like tricep extension dominates.
Common mistakes
Elbows flaring outward. Hips sagging. Insufficient depth. Hand position too narrow stressing wrists. Most issues affect tricep recruitment or wrist comfort.
How to use narrow stance push ups
Narrow stance push ups fit specific programming purposes within bodyweight tricep training.
Beginner accessible
Narrow stance push ups suit beginners building tricep strength. The bodyweight loading is appropriate for early progression. Easier than diamond push ups while still emphasising triceps. Good starting point for bodyweight tricep work.
Higher rep work
10 to 20 reps per set work well. The bodyweight nature suits higher rep ranges. 3 to 4 working sets typically appropriate. Progress to harder variations when 20 reps become easy.
Position in workout
Use as warm up before heavier work or as finisher at end of session. The accessibility suits various session positions. The bodyweight nature lets you train them when other equipment is unavailable.
Progression options
When standard narrow stance push ups become easy, progress to feet elevated variations, diamond push ups, decline narrow stance push ups or weighted variations. Several progressions extend the usefulness over training cycles.
Narrow stance push ups sit within the Tricep Exercises hub alongside other bodyweight tricep movements and push up variations. For the complete library, see our Tricep Exercises Hub.
More tricep exercises from the hub
This guide sits inside the Tricep Exercises hub covering every effective tricep movement from pushdowns and dips to overhead extensions and skullcrushers. Head back to the hub for the complete library and build your tricep session.
Keep training
For tighter version, our Diamond Push Ups covers the hands together variation. Close Grip Push Ups covers similar tricep emphasis. And Best Tricep Exercises for Beginners covers where to start.
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