What are Pushups (Close and Wide Hand Positions)? Pushups are a fundamental bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. By adjusting the hand positions to either close or wide, you can target these muscles differently. Close hand pushups emphasize the triceps more, while wide hand pushups target the chest muscles more.
Tutorial
Close Hand Pushups:
- Start in a high plank position with your hands placed directly under your shoulders, closer than shoulder-width apart.
- Engage your core, keep your body in a straight line, and lower yourself towards the floor by bending your elbows.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Wide Hand Pushups:
- Begin in a high plank position with your hands wider than shoulder-width apart, fingertips facing forward.
- Keep your core tight, lower your body by bending your elbows, and lower your chest towards the floor.
- Push back up to the starting position by extending your arms.
- Repeat the movement for the prescribed number of reps.
Common Mistakes
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Arching the lower back: Keep your core engaged and body in a straight line throughout the movement.
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Elbows flaring out: Keep your elbows at a 45-degree angle to prevent strain on the shoulder joints. - Not lowering the chest close enough to the floor: Aim to bring your chest within a few inches of the ground for a full range of motion.
Tips for Better Results
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Maintain proper form throughout the exercise to prevent injury and maximize results.
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Breathe steadily and exhale as you push up from the bottom position. - Gradually increase the number of repetitions or sets as you get stronger.
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Incorporate both close and wide hand pushups into your routine to target different muscle groups effectively.
Muscles Worked
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Close Hand Pushups: Emphasize the triceps, chest, and shoulders.
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Wide Hand Pushups: Target the chest, shoulders, and engage the core muscles.