Try Narrow Grip Push Ups for Triceps and chest...
Exercise Function:
The Narrow Grip Push Ups is great for developing the inner pec muscle and it is also considered an excellent exercise for triceps development. The triceps need to be fully developed and strong in order to achieve a strong bench press. The focus is on the inner triceps but all areas will benefit including the shoulders.
Description:
Narrow push ups are a great callisthenic type exercise that can be done anywhere at any time to give you a great chest and triceps workout. Typically multiple sets and high reps are used to increase intensity as weight is not used. Occasionally a partner can add weight by pressing down on your shoulders for a different effect. Many organizations such as military and police use push ups to test and developing upper body strength. A narrow hand position will increase the range of motion and help to increase the focus on the triceps instead of the shoulders.
Performance:
Begin by lying flat on the floor with your hands roughly under your armpits and positioned flat on the floor. Your body is fully supported on the balls of the feet and the hands. Press your body to arms length in a quick motion with increasing speed. Be sure not to snap the elbows, rather keep them just slightly bent. As you are pressing be sure to keep the body stiff and straight throughout the movement. Do not raise or lower your buttocks while performing this motion. Your head should be tipped back as you look forward. The head should not be looking down towards the floor. Beginners can support themselves on their knees instead of the balls of the feet. The body should still remain straight and the head forward as in the traditional pushup. Timing is still the same as a barbell bench press. The descent should be slow and controlled, a slight pause should be held at the bottom, and the finish should be fast and precise.
Things to Avoid:
To help avoid triceps injury do not snap the elbows and lock them with force. Keep them slightly bent. Try not to bend at the midsection. Do not raise or lower the buttocks. Do not look down at the floor as you go through the motion.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
