Wide to Narrow Push Up Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Body weight
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoids, Triceps, Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Narrow Wide Push-Up
Visualised Target Muscle Groups
Front
Back
How to: Wide to Narrow Push Up
- Start in a wide push-up position with your hands placed wider than shoulder-width.
- Bend your elbows to lower your body towards the floor while keeping your back straight.
- As you push back up, bring your hands into a narrower grip.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting hips sag or rise too high.
- Not keeping elbows close to the body.
- Using momentum rather than controlled movement.
Modifications
- Perform on your knees to reduce intensity.
- Elevate your hands on a bench to make it easier.
Tips
- Keep your elbows tucked in as you lower your body for better form.
- Focus on maintaining a straight line from head to heels throughout the movement.
- Engage your core to stabilize your body during the push-up.
Wide to Narrow Push Up Alternatives
Tags
chest
strength
push-up
upper body
body weight
triceps
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
