If you are thinking, “I want to make my arms bigger, but I don’t want to buy dumbbells just for that…,” I recommend the “Narrow Push-Up. This type of muscle training is attractive because it does not require any equipment and can be done anywhere. In this issue, we will explain the correct way to do the narrow push-up and what to keep in mind!
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Narrow pushups aren’t just pushups! They’re mainly for your triceps so you can get bigger arms.
A narrow push-up is a push-up performed with the arms narrowed. Pushups are the leading form of body weight training for the chest, but in narrow pushups, the main focus is on the triceps. In fact, the triceps make up about two-thirds of the upper arm, and it is a quicker way to get manly arms than training the biceps, which are the powerhouses of the arm. It is also said to be effective in strengthening the shoulder deltoids, so if you want to look cool in just a T-shirt, give the narrow push-up a try.
What is the most effective way to do narrow pushups?
The difficult part of muscle training is that you can’t just do push-ups with narrow hand widths…. So, here is an explanation of the effective and correct way to do the “narrow push-up” under the lecture of personal trainer Oshima!
First, create a normal push-up position, and from there, place your hands narrower than shoulder-width apart. Bend your elbows while keeping your body straight, but the important point is to fold your elbows so that they are in line with your body. If the elbows are pointing outward, the load will escape to the shoulders and chest. Also, remember to inhale as you lower your body and exhale as you raise your body. Aim for three sets of 10-15 repetitions of this series of movements. If this is difficult, adjust the load by kneeling or narrowing the range of motion.
3 Things to Remember about Narrow Push-Ups
There are three other cautions to remember in addition to ” fold your elbows so that they are in line with your body.” Please check them out for efficient training.
(1) Be aware not to round your back or let your hips fall!
It is nonsense to relax your legs to your back just because it is an arm exercise. The correct form is only achieved when the body is kept straight, so be careful not to round your back or let your hips fall off. It is also recommended to keep your abdominal muscles tight as a trick to maintain posture. Also, although we tend to keep our eyes on the floor, it is important to keep in mind that simply turning our face straight makes it easier to keep our body upright.
(2) Don’t let recoil or gravity make it easy!
One thing people tend to do when they start to get used to training is to use recoil or let gravity take over and lower their bodies. Since it is effective to keep the muscles you want to train in a tense state throughout the set, you want to be careful not to let up on the load by taking it easy. To eliminate recoil, count for one second after lowering the body, and lower the body while keeping control of the body and not letting gravity do the work.
(3) Do not fully extend your elbows when raising your body!
If you fully extend your elbows when you raise your body, you are not supporting your body with your muscles but with your joints, and the load escapes from your triceps muscles. Moreover, it may even damage the elbow joints, so it is important to be conscious of keeping the elbows slightly bent when raising the body.
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