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Pushups (Close and Wide Hand Positions)

The Pushups (Close and Wide Hand Positions) primarily targets your Chest, with support from Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Pushups (Close and Wide Hand Positions)

  1. Step 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. Step 2. Lower yourself until your chest almost touches the floor as you inhale.
  3. Step 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. Step 4. After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Frequently asked questions

How do hand positions change which muscles are targeted?

Wide hand positions increase the stretch and load on the pectoral muscles. Close hand positions shift more of the mechanical demand toward the triceps while still engaging the inner chest.

What is the proper elbow alignment for a safe pushup?

Avoid flaring your elbows out at a ninety-degree angle to protect the shoulder joints. Tuck your elbows to roughly forty-five degrees for optimal force production and joint health.

What are the most common form mistakes to avoid?

Avoid sagging your hips or arching your lower back, which indicates poor core tension. Ensure your head remains in a neutral position rather than reaching toward the floor with your chin.

How can beginners scale the movement if full pushups are too difficult?

Perform incline pushups by placing your hands on a bench or sturdy elevated surface. This reduces the percentage of bodyweight you must lift while maintaining proper plank mechanics.

What is the recommended set and rep range for building chest strength?

Perform three to four sets of eight to fifteen controlled repetitions. Focus on a slow eccentric phase and a powerful concentric drive to maximize muscle fiber recruitment.

Sample sets & reps for Pushups (Close and Wide Hand Positions)

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Barbell Bench Press - Medium Grip — barbell
  • Barbell Guillotine Bench Press — barbell
  • Barbell Incline Bench Press - Medium Grip — barbell

See all Chest exercises →

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