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Pushups (Close and Wide Hand Positions)

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Exercise Data

Type: Strength Main Muscle Worked: Chest Other Muscles: Shoulders, Triceps Equipment: Body Only Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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8.5

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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

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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
8/10

Jul 19, 2016 2:58 PM: I am unable to do a push up. Therefore I do the playa wall push up and spread my hands to make it wide. It burns and the level of difficulty is still good for my body type. Cheers!

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jul 17, 2016 5:19 AM: Burning!!

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Feb 20, 2016 1:11 PM: question do you guys workout before your first meal and before your last meal? Since its only once a day

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jan 17, 2016 5:57 PM: Is the same as Exercise # 1 or should I be doing a different one?
Thanks

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jan 11, 2016 6:43 PM: Great up against wall with my back probs!!

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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Oct 20, 2015 3:44 AM: I went against a wall for now

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

May 18, 2015 2:41 PM: strain on my wrist
felt the burn during the second rep

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Apr 13, 2015 10:39 PM: started pushups today, had fun with my daughter doing them. I struggled a bit with the close hand position, but I did them. Yay!

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Jan 9, 2015 7:38 PM: none

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
9/10

Jan 1, 2015 7:39 AM: Awesome

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