Pushups (Close and Wide Hand Positions)
Pushups (Close and Wide Hand Positions) is a strength - horizontal press with varying hand spacing exercise involving Pectoralis major, Triceps brachii. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major, Triceps brachii
- Secondary muscles
- Anterior deltoid, Serratus anterior, Rectus abdominis, Gluteus maximus
- Exercise type
- Strength - horizontal press with varying hand spacing
Exercise technique
- Choose
Choose a narrow or wider-than-shoulder-width hand position for the repetition or set.
- Narrow grip
For the narrow variation, place your hands comfortably inside shoulder width; do not force your wrists together.
- Wide grip
For the wide variation, place your palms outside shoulder width without moving them excessively far apart.
- Alignment
Establish a straight body line on your toes.
- Lower
Lower your chest using an elbow path suited to your chosen hand position.
- Press
Maintain abdominal tension and press into the floor with both palms.
- Switch
If changing hand spacing, safely reduce the load first and reposition.
Key technique points
- Choose hand spacing according to your control.
- Keep your elbows close to your torso in the narrow position.
- Maintain shoulder comfort in the wide position.
- Place both hands symmetrically.
- Maintain the same body line in each variation.
- Exhale as you rise.
Common mistakes
Sliding the hand under load
Do not apply sudden lateral force to your wrist while changing position.
Forcing narrow hands
Do not press your palms together uncomfortably and disrupt your wrist angle.
Spreading excessively wide
Do not place your shoulders across a horizontal distance you cannot control.
Forcing the same elbow path
Do not impose one elbow angle on different hand widths without regard for shoulder comfort.
Dropping the lower back
Do not lose abdominal support as the variation becomes harder.
Hiding the range
Do not unnecessarily shorten chest movement in the wide grip.
Frequently asked questions
Pushups (Close and Wide Hand Positions): why is “Sliding the hand under load” a mistake?
Do not apply sudden lateral force to your wrist while changing position.
Pushups (Close and Wide Hand Positions): why is “Forcing narrow hands” a mistake?
Do not press your palms together uncomfortably and disrupt your wrist angle.
Pushups (Close and Wide Hand Positions): why is “Spreading excessively wide” a mistake?
Do not place your shoulders across a horizontal distance you cannot control.
Pushups (Close and Wide Hand Positions): why is “Forcing the same elbow path” a mistake?
Do not impose one elbow angle on different hand widths without regard for shoulder comfort.
Pushups (Close and Wide Hand Positions): why is “Dropping the lower back” a mistake?
Do not lose abdominal support as the variation becomes harder.
Pushups (Close and Wide Hand Positions): why is “Hiding the range” a mistake?
Do not unnecessarily shorten chest movement in the wide grip.
What should I focus on when doing Pushups (Close and Wide Hand Positions)?
Choose hand spacing according to your control. Keep your elbows close to your torso in the narrow position. Maintain shoulder comfort in the wide position. Place both hands symmetrically. Maintain the same body line in each variation. Exhale as you rise.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.