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"Narrow Position" Push-Up

"Narrow" Push Up-Position 1 (Up)

"Narrow" Push Up-Position 2 (Down)

  1. Place feet shoulder width apart and hands directly under center chest and pull elbows close to ribs.

  2. Body should be in straight line "plank" position from heels to shoulders.

  3. Lower body while maintaining plank posture until chest is close to ground.

  4. Keep core braced and strong as you lift to preserve plank position and take excessive pressure off low back.

Exercise Figure Tips: Push ups are usually thought of as "arms and chest" exercises but they are underrated as "core" exercises. To perform a "proper" push-up you need to have a strong core to keep the plank position.  People with weak cores doing push ups will shift their butts back (to unload core) or sag their hips (core is not strong enough to lift body into plank position). There are not many exercises more functional and beneficial than push-ups, but very few people can do them correctly due to weak cores.

  • "Narrow Push-Ups" are sometimes called "Diamond Push-Ups" because of the diamond shape formed by thumbs and index fingers. For more challenge, try doing narrow push-ups on top of a medicine ball.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 2-23-04)

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