Pushups (Close and Wide Hand Positions)
How to do the Pushups (Close and Wide Hand Positions)
- 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.
How to program the Pushups (Close and Wide Hand Positions)
Sets and reps
As a compound movement, the Pushups (Close and Wide Hand Positions) responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Pushups (Close and Wide Hand Positions) is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Pushups (Close and Wide Hand Positions) work?
The Pushups (Close and Wide Hand Positions) primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Pushups (Close and Wide Hand Positions)?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Pushups (Close and Wide Hand Positions) should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
