Narrow Push Up Overview

Exercise: Tricep Push up
Primary Muscle: Triceps
Additional Muscle(s): Chest, Shoulders
Type: Push, Compound
Gear Needed: Body Weight only

What is a Narrow Push Up?

This exercise is a version of a standard push up, however this routine especially targets your triceps. By doing different variations of push ups, you can target your chest, triceps and even your core. We highly recommend adding any type of push up to your training routine because it promotes strength building and muscle growth. We are also avid fans of body weight exercises which make it easier for people to safely and effectively get stronger, rather than stacking too much weight on a bar or machine and running the risk of getting injured. We highly recommend the narrow push up, if you are looking to get stronger triceps.

How to Do a Narrow Push Up:

  1. Lay onto the floor facing down and put your hands closer than a shoulder length width. Remember to hold your torso up at an arms length.
  2. Start to lower yourself until your chest nearly hits the floor as you breathe in.
  3. While using your triceps and pectoral muscles, push your upper body back up to the original starting point and squeeze your chest. Exhale as you perform this part of the exercise.
  4. Hold for a brief second while contracted, and do the preferred number of reps for this exercise.


  • If you are a beginner to this exercise and find it difficult to perform, you can bend your legs at the knees to take off some resistance. Also, you can do the exercise against the wall as opposed to the floor.
  • If you are an advanced lifter, you can create more resistance by putting your feet on a higher surface such as a  bench.

Narrow Push Up Video