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Pushups (Close and Wide Hand Positions)

Also Known As:

Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Body Only
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.5

Out of 10

Excellent

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Pushups (Close and Wide Hand Positions) Images

Pushups (Close and Wide Hand Positions)
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Pushups (Close and Wide Hand Positions)
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Pushups (Close and Wide Hand Positions) Guide

Main Muscle: Chest

  1. Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
  2. Lower yourself until your chest almost touches the floor as you inhale.
  3. Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
  4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Variations:

  • If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
  • For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.

See Also: Pushups



Alternative Exercises For Pushups (Close and Wide Hand Positions)

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of people found this review helpful

Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
8/10

Apr 18, 2014 4:09 PM: I've always had trouble with push ups for some reason. Could it possibly be because of me being naturally top heavy, chest wise?



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of people found this tip helpful

Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
6/10

Feb 18, 2014 2:27 PM: I broke my wrist a while back and now push ups hurt, would a plank be okay to do instead?



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of people found this review helpful

Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Feb 5, 2014 8:37 AM: im just started today is day 1 for me reading other comments and seeing results others are getting gets me excited that this program is going to work, and by the looks of it kick my butt to.



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of people found this review helpful

Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jan 13, 2014 10:18 AM: I love Jamie Eason work out.... it keeps my butt....Day 1, I hope I can make thru this 12 weeks



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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jan 9, 2014 7:53 AM: It's good to know I'm not the only one having to do these on my knees. The first set I was able to do the wide hand in the normal manner, but deteriorated quickly after that. Last set I could only manage 8 on my knees. Got to begin somewhere!



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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Dec 30, 2013 6:40 AM: My first day, my first workout to a new body, mind and soul transformation.



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of people found this tip helpful

Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
9/10

Dec 16, 2013 8:44 AM: Because of a knee injury I cannot get up and down off the floor to do these. I use the same idea as a push up only standing up near a wall. I know I'm probably not getting 100% of the benefit of the push up, but I am engaging in an activity that is still working toward my goal.



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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
5/10

Dec 3, 2013 11:53 AM: had I hard time doing 3 sets of the wide hand position. got as far as 2. when I tried the close hand position I got headaches.....one of the trainers suggested doing the pushups on the barbell (where you would do squats) and it was much easier for me. hopefully I can "graduate" to normal pushups...+See More



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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Oct 6, 2013 3:51 PM: I have not done a push up in years and it is one of my exercising goals. I WILL certainly give this a try whether in the gym or at home. I have found that it is the hand positioning and the actual lowering the chest to the ground that has eluded me so far! But I am determined and will NOT give up.



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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Sep 27, 2013 11:44 AM: Does anyone know how to get a mobile version of these workouts? Trying to look at these from the app on my phone but it will not work.



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