Narrow Push Up

The narrow push up brings the hands close together under the chest rather than out beyond shoulder width, and that spacing redistributes the work. A narrow base forces the elbows to travel back alongside the ribs instead of flaring outward, which shifts a large share of the load from the chest onto the triceps and the front deltoids. It is one of the few bodyweight movements that trains the triceps with any real intensity. Performing it from the knees shortens the lever and makes the pattern accessible while keeping the body in a single straight line, which is what a knee push up should look like. Keep the hips from sagging, lower until the chest is close to the floor, and progress to the full version once the range stays clean throughout the set.