Pushups (Close and Wide Hand Positions)

A beginner strength exercise for the chest, shoulders and triceps, with no equipment.

Movement guide

Pushups (Close and Wide Hand Positions)

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusChest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Pushups (Close and Wide Hand Positions) demonstrated on the 3D figure

3D demoPushups (Close and Wide Hand Positions)Beginner · No equipment

Beginner grade (source-assigned).

Harder option

Diamond push-up demonstrated on the 3D figure

3D demoDiamond push-upIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Chest. Also: Shoulders, Triceps.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Archer push-up demonstrated on the 3D figure

3D demoArcher push-upAdvanced · No equipment

Clap push-up demonstrated on the 3D figure

3D demoClap push-upAdvanced · No equipment

Feet-elevated push-up demonstrated on the 3D figure

3D demoFeet-elevated push-upAdvanced · A bench or box

Incline push-up demonstrated on the 3D figure

3D demoIncline push-upBeginner · A bench or box

Knee push-up demonstrated on the 3D figure

3D demoKnee push-upBeginner · No equipment

One-arm push-up demonstrated on the 3D figure

3D demoOne-arm push-upExpert · No equipment

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Questions people ask

What muscles does the Pushups (Close and Wide Hand Positions) work?

Mainly the chest, with help from the shoulders and triceps.

What equipment do I need for the Pushups (Close and Wide Hand Positions)?

No equipment: your body weight and a little floor space.

Is the Pushups (Close and Wide Hand Positions) good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Diamond push-up.

How do I make the Pushups (Close and Wide Hand Positions) harder?

Progress to the Diamond push-up, or add load, range or slower lowering once your form is solid.