Pushups (Close and Wide Hand Positions)
A pushup variation that changes hand width to shift the emphasis slightly between the chest, shoulders and triceps. It is a simple way to add variety to a bodyweight pressing routine.
- Primary musclesChest
- Secondary musclesShoulders, Triceps
- EquipmentBodyweight
- LevelBeginner · compound
How to do the pushups (close and wide hand positions)
- Get into a plank position, placing your hands closer than shoulder width for the close version or wider for the wide version.
- Keep your body in a straight line from head to heels with your toes on the floor.
- Bend your elbows to lower your chest toward the floor under control.
- Stop just short of touching the floor with your chest.
- Press back up through your hands to the starting position, squeezing your chest at the top.
- Repeat for the rest of your set, keeping the same hand position throughout.
Original library instructions (4 steps)
- 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.
Common mistakes
- Letting the hips sag or lift during the set; keep the body braced in one straight line.
- Using an extremely close hand position before you have built any pushing strength; a moderate width is easier to start with.
- Flaring the elbows out wide on the close hand version, which strains the shoulders; keep them closer to the body.
- Only lowering a few inches; go as far as your shoulders comfortably allow for a fuller range.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 60 to 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 15 reps, 60 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Alternate hand widths across sets or sessions rather than always using the same one every time.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are close and wide grip pushups good for beginners?
The wide version is usually easier to start with. The close version asks more of the triceps and takes a bit more strength to control.
What muscles do close and wide grip pushups work?
Both target the chest, with the shoulders and triceps assisting more or less depending on how close or wide your hands are placed.
