Pushups (Close and Wide Hand Positions)

Muscles Worked

The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.

How to Pushups (Close and Wide Hand Positions)

1. 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. 2

   Lower yourself until your chest almost touches the floor as you inhale.

3. 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. 4

   After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Floor Press

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Around The Worlds

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Barbell Bench Press - Medium Grip

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Barbell Guillotine Bench Press

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Barbell Incline Bench Press - Medium Grip

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Behind Head Chest Stretch

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Frequently Asked Questions