The Ninja Narrow Arm Crusher

Trail Log · Movement Breakdown

Time to bring those hands close together and turn your push-up into a triceps torture device. The close-grip push-up position — hands narrower than shoulder-width apart — shifts the emphasis dramatically from your chest to the back of your arms, and your triceps are about to learn what it feels like to be the main character instead of the supporting actor.

You lie face down and place your hands close together, supporting your torso with your arms extended. Your body should form a straight line from head to heels, because any sagging or hiking means you're cheating and your triceps will know — they always know. Lower yourself until your chest nearly kisses the floor, inhaling on the way down.

Then you press back up, but here's the thing: your triceps have to work significantly harder in this narrow position than they do in a standard push-up. It's like going from casual conversation to a job interview — suddenly everything matters more. Your chest still helps, but it's playing second fiddle now, and the real burn is happening on the back of your arms. Squeeze your triceps hard at the top, pause for a beat, and go back down. This is one of the most effective bodyweight triceps exercises you can do, and it requires absolutely nothing besides the floor and the willingness to put your hands awkwardly close together. Do enough of these and your triceps will have that horseshoe shape that makes people ask if you're a gymnast.