Stand arm's length from a wall with hands at chest height, thumbs and index fingers forming a triangle. Lean toward the wall with a straight body line and core engaged.
Execution
Bend your elbows to lower your chest toward the wall, keeping arms close to your sides. Push through your palms to return to the starting position. Repeat.
Equipment required
Nothing
Target muscles
Chest, Triceps
More Detailed Information
Narrow Grip Wall Push-Up
How to Do:
Set Up: Stand facing a wall, about arm's length away. Place your hands on the wall at chest height, with your thumbs and index fingers forming a triangle. Keep your feet shoulder-width apart.
Starting Position: Lean toward the wall, keeping your body in a straight line from head to heels. Engage your core and ensure your elbows are close to your body.
Lower Your Body: Slowly bend your elbows to lower your chest toward the wall, keeping your arms close to your sides. Avoid flaring your elbows out.
Push Back Up: Press through your palms to straighten your arms and return to the starting position.
Repeat: Perform the desired number of repetitions, maintaining controlled movements and good posture throughout.
Benefits:
The narrow grip wall push-up targets the triceps, chest, and shoulders while minimising strain on the wrists. It’s a great option for beginners, those rehabbing injuries, or anyone looking for a light-intensity tricep workout.
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