Wide To Narrow Push-up

The Wide to Narrow Push-up is a challenging and effective exercise that targets your chest, triceps, shoulders, and core muscles. It is a dynamic variation of the classic push-up that adds an extra level of difficulty and engagement to your upper body workout. To perform this exercise, start in a traditional push-up position with your hands placed wider than shoulder-width apart. Your body should form a straight line from your head to your heels. Lower your chest towards the ground, keeping your elbows at a 45-degree angle from your body. Once you reach the bottom position, push back up to the starting position. The key to maximizing the benefits of the Wide to Narrow Push-up lies in the transition between hand positions. After completing a wide push-up, move your hands slightly closer together, bringing them underneath your shoulders (narrow hand placement). This change in hand position will shift the focus of the exercise and engage different muscles in your upper body. Incorporating the Wide to Narrow Push-up into your fitness routine can help you strengthen and tone your chest, triceps, and shoulders while also improving your overall upper body stability. Remember to maintain proper form throughout the exercise to avoid unnecessary strain on your wrists or lower back. As with any exercise, it is important to listen to your body and progress at a pace that feels challenging but comfortable. Start with a few repetitions and gradually increase the intensity and volume as your strength and endurance improve. Adding the Wide to Narrow Push-up to your workout routine can help you achieve a stronger upper body and enhance your overall fitness level.

Instructions

• Start in a high plank position with your hands placed wider than shoulder-width apart.
• Lower your body towards the ground by bending your elbows, keeping your core engaged and back straight.
• As you descend, bring your hands closer together until they are directly below your shoulders.
• Push through your palms to lift your body back up to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Warm up properly before performing wide to narrow push-ups to prepare your muscles and joints for the workout.
• Focus on maintaining proper form throughout the exercise, keeping your body in a straight line from head to heels.
• Engage your core muscles by tightening your abs and glutes during each repetition.
• Start with a comfortable hand placement that is wider than shoulder-width apart, gradually progressing towards a narrower hand position.
• Inhale as you lower your chest towards the ground and exhale as you push back up to the starting position.
• To increase intensity, slow down the movement and pause briefly at the bottom of each rep before pushing back up.
• If you find push-ups too challenging, perform them with your knees on the ground or against an elevated surface like a bench or step.
• Incorporate wide to narrow push-ups into your existing upper body or full-body workout routine for variety and increased muscle activation.
• Alternate wide to narrow push-ups with other upper body exercises to avoid muscle fatigue and optimize your strength gains.
• Remember to listen to your body and modify the exercise as needed to avoid any pain or discomfort.