Narrow grip push-ups on the floor

An excellent exercise. The grip should be shoulder-width apart or slightly narrower. Keep your elbows close to your sides. It's also good to place your feet and hands on blocks. This will allow you to lower yourself further and stretch your triceps and chest more effectively. This exercise is great for both beginners (without weight) and experienced athletes (with added weight on the back).

Nuances and mistakes

1. Your hand placement should be shoulder-width apart or slightly narrower, but no less than 20 cm between your palms. Otherwise, your elbows will involuntarily flare out to the sides, shifting the load to the chest rather than the triceps.

2. The position of your elbows plays a crucial role in distributing the load between the chest and triceps. The closer your elbows are to your body, the more effectively your triceps will work.

3. Your legs and back should form a straight line throughout the exercise. You should not raise or lower your hips, arching your back. It may make push-ups easier, but you won't be working your whole body, just part of it.

4. If you find it difficult to do push-ups from the floor, you can do them from your knees. This means placing your feet on your knees instead of on your toes. This makes it about 25% easier.

5. Conversely, if you find push-ups easy, either place weight plates on your back or elevate your hands on supports. Ideally, do both. Using supports will allow you to lower yourself further, increasing the effectiveness of the exercise.

6. This exercise is a fundamental one for the triceps. Therefore, you can comfortably start your tricep training with it.

7. If you can already do 15-20 push-ups, make it a habit to occasionally add weight to your back. However, it’s better to do the first set without any weight.