Pushups (Close and Wide Hand Positions)

Pushups (Close and Wide Hand Positions) is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with bodyweight.

How to do it

1. 1Lie 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. 2Lower yourself until your chest almost touches the floor as you inhale.
3. 3Using 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. 4After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Press through the full range and avoid snapping the joints into lockout.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.