Wide to Narrow Push Up
Description
The wide to narrow push-up alternates hand position between wide (chest emphasis) and narrow (tricep emphasis) on each rep. It provides both stimuli in one continuous set.
Equipment Required
Wide to Narrow Push Up Instructions
- Start in a wide push-up position. Perform one push-up.
- Walk your hands inward to a narrow (close-grip) position.
- Perform one push-up.
- Walk your hands back out to wide. Push-up.
- Continue alternating wide and narrow.
- Maintain body alignment throughout the transitions.
- Wide position emphasizes chest; narrow emphasizes triceps.
- Aim for 8 to 12 total reps (4-6 per width).
Wide to Narrow Push Up Form & Visual
Wide to Narrow Push Up Benefits
- Targets both chest and triceps in one set
- Provides varied stimulus without rest
- No equipment needed
- Engaging push-up variation
- Builds both pressing patterns
- Time-efficient
Wide to Narrow Push Up Muscles Worked
- Pectoralis major (wide)
- Triceps brachii (narrow)
- Anterior deltoid
- Core (stabilizer)
Wide to Narrow Push Up Variations & Alternatives
- Wide Hand Push-Up
- Diamond Push-Up
- Standard Push-Up
- Typewriter Push-Up
- Clock Push-Up
