Push Up vs Narrow: The Ultimate Showdown for a Stronger Chest

The push up is a staple exercise in any fitness routine. It’s a compound movement that targets multiple muscle groups, including the chest, shoulders, and triceps. But what about the “narrow” push up? How does it differ from the traditional push up, and which one is better for you? This blog post will delve into the intricacies of the push up vs narrow push up, exploring their benefits, drawbacks, and variations to help you make informed decisions about your workout routine.

Understanding the Basics: Push Up vs Narrow Push Up

Both push ups and narrow push ups are bodyweight exercises that engage your upper body muscles. The key difference lies in the hand placement:

• Push Up: Hands are placed shoulder-width apart, with fingers pointing forward.
• Narrow Push Up: Hands are placed closer together, with fingers pointing forward. The distance between the hands is usually slightly narrower than shoulder-width.

This seemingly small adjustment impacts the targeted muscle groups and the overall difficulty of the exercise. Let’s explore these differences in detail.

Muscle Engagement: A Closer Look

Push Up:

• Chest: Primarily targets the pectoralis major, the large muscle that covers the chest.
• Shoulders: Engages the anterior deltoid, the front portion of the shoulder muscle.
• Triceps: Activates the triceps brachii, the muscle at the back of the upper arm.
• Core: Requires core engagement for stability and balance.

Narrow Push Up:

• Triceps: The narrow grip places greater emphasis on the triceps, increasing their activation.
• Shoulders: Still engages the anterior deltoid, but to a lesser extent than the push up.
• Chest: The narrower grip reduces the chest muscle activation compared to the traditional push up.
• Core: Similar core engagement as the push up is required for stability.

Benefits of the Push Up

• Compound Exercise: Works multiple muscle groups simultaneously, making it efficient for building overall upper body strength.
• Bodyweight Exercise: Requires no equipment, making it accessible for everyone.
• Versatile: Can be modified for different fitness levels, from beginners to advanced athletes.
• Improves Functional Strength: Enhances your ability to perform everyday activities like pushing doors or lifting heavy objects.
• Boosts Bone Density: Regular push ups can help strengthen bones, particularly in the upper body.

Benefits of the Narrow Push Up

• Triceps Powerhouse: Isolates and strengthens the triceps, improving pushing strength and muscle definition.
• Enhanced Stability: The narrower grip requires more core engagement, improving overall stability and balance.
• Increased Difficulty: The narrow grip makes the exercise more challenging, requiring greater strength and control.
• Targeting Specific Muscle Groups: Offers a targeted approach for developing specific muscle groups, particularly the triceps.

Drawbacks of the Push Up

• Limited Weight Resistance: The bodyweight nature of the exercise limits the amount of resistance you can use, hindering muscle growth in advanced lifters.
• Potential for Injury: Incorrect form can lead to shoulder injuries, especially if you have pre-existing conditions.
• May Not Be Suitable for Everyone: Individuals with certain health conditions or injuries may not be able to perform push ups safely.

Drawbacks of the Narrow Push Up

• Increased Risk of Injury: The narrower grip can put more stress on the wrists and elbows, increasing the risk of injury, especially for beginners.
• Limited Range of Motion: The narrower grip can restrict the range of motion, potentially hindering muscle activation and growth.
• May Not Be Suitable for Beginners: The increased difficulty of the narrow push up can make it challenging for beginners.

Variations for All Fitness Levels

Both push ups and narrow push ups can be modified to suit different fitness levels and preferences. Here are some variations:

• Wall Push Ups: A beginner-friendly variation that reduces the weight load and allows you to practice proper form.
• Elevated Push Ups: Placing your hands on a bench or other elevated surface increases the difficulty.
• Decline Push Ups: Elevate your feet on a bench or platform to increase the challenge.
• Medicine Ball Push Ups: Using a medicine ball adds instability and enhances core engagement.
• Clapping Push Ups: A challenging variation that requires explosive power and coordination.

Choosing the Right Push Up for You

The best choice between a push up and a narrow push up depends on your fitness goals and experience level.

• Beginners: Start with traditional push ups to build a strong foundation. As you progress, you can incorporate narrow push ups to target the triceps.
• Intermediate: Experiment with both variations to diversify your workouts and challenge different muscle groups.
• Advanced: Focus on narrow push ups for triceps strength and hypertrophy, while incorporating traditional push ups for overall upper body development.

Final Thoughts: Push Up vs Narrow Push Up

The push up vs narrow push up debate is not about choosing a “better” exercise. Both variations offer unique benefits and challenges. By understanding their nuances and incorporating them strategically into your workout routine, you can maximize your upper body strength, muscle growth, and overall fitness. Remember to prioritize proper form and gradually increase the difficulty to avoid injuries and achieve optimal results.

Top Questions Asked

1. Can I do narrow push ups if I have wrist pain?

Narrow push ups can put additional stress on the wrists, so it’s best to avoid them if you have wrist pain. Consider alternative exercises like triceps dips or overhead press.

2. How many push ups and narrow push ups should I do?

The number of reps depends on your fitness level and goals. Start with a number you can comfortably complete with good form. Aim for 3 sets of 8-12 reps for each variation.

3. Can I use narrow push ups to build bigger arms?

Narrow push ups can help strengthen and define your triceps, contributing to overall arm muscle growth. However, for significant arm hypertrophy, consider incorporating weight training exercises like triceps extensions and close-grip bench press.

4. Are push ups and narrow push ups effective for chest development?

While both exercises engage the chest muscles, traditional push ups are more effective for overall chest development due to their wider grip and greater range of motion.

5. What are some other exercises I can do to strengthen my triceps?

Besides narrow push ups, other effective triceps exercises include triceps dips, overhead triceps extensions, and close-grip bench press.