Pushups (Close and Wide Hand Positions)
Works the chest.
- Primary muscles
- Chest
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
How to do it
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Chest exercises
- Clock Push-Up Body only
- Decline Push-Up Body only
- Elbows Back Body only
- Incline Push-Up Body only
- Incline Push-Up Medium Body only
- Incline Push-Up Reverse Grip Body only
- Incline Push-Up Wide Body only
- Isometric Chest Squeezes Body only