Exercise

Pushups (Close and Wide Hand Positions)

Also known as: close and wide pushups, narrow wide pushup, varied grip pushup, pushup close and wide

Pushups (Close and Wide Hand Positions) — position 2

Pushups (Close and Wide Hand Positions) is a compound exercise for the chest. Main target: middle chest. Also works: anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Middle chest

Secondary

Anterior deltoid Triceps lateral head

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.