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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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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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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
3/10

Dec 22, 2014 6:31 PM: Right wrist was hurting

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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

Aug 1, 2014 7:04 PM: Broke my wrist a few years ago and have plates and screws in it which keeps me from being able to do any type of push up, mountain climber or any exercise which requires me to lay my palm on the floor. Anyone have any suggestions for alternatives to push-ups?

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
8/10

Jun 26, 2014 2:54 PM: I really struggle with these, if I am to do them correctly, with my hands directly below my shoulders. This will be a big change for me.

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
7/10

Jun 4, 2014 8:14 PM: There is nothing in the description that tells you how many of each (close or wide) you should do. Does anyone know? Do you do 6 of close, then 6 of wide, alternate between each rep (close, wide, close, wide, etc.), or what?

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Tip: Pushups (Close and Wide Hand Positions)

Exercise Rating
10/10

May 25, 2014 7:59 AM: If you are a re-biginner, start slow and work your way up to your goal. Don't give up. These are the best way for women to get great arms.

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Review: Pushups (Close and Wide Hand Positions)

Exercise Rating
8/10

May 21, 2014 7:59 PM: As a beginner in push ups, I had to cross my legs to do them, and completed the sets required by breaking sets down 1/2 in the morning 1/2 in the evening. Goal is to do the regular push ups on the toes before the challenge.

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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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