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Pushups (Close and Wide Hand Positions)

A beginner strength exercise for the chest, done with just your bodyweight.

Pushups (Close and Wide Hand Positions): starting positionPushups (Close and Wide Hand Positions): finishing position
Main muscles
Chest
Also works
Shoulders and Triceps
Equipment
Bodyweight
Level
Beginner
Type
Compound
Movement
Push

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.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Pushups (Close and Wide Hand Positions)

Questions

What muscles does the Pushups (Close and Wide Hand Positions) work?

Mainly the chest, with the shoulders and triceps helping.

Is the Pushups (Close and Wide Hand Positions) good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Pushups (Close and Wide Hand Positions)?

Good alternatives that train the chest: Decline Push-Up, Incline Push-Up, Incline Push-Up Medium or Incline Push-Up Reverse Grip.

How many sets and reps of the Pushups (Close and Wide Hand Positions) should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).