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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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  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

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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of people found this review helpful

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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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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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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of people found this tip helpful

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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