Pushups (Close and Wide Hand Positions)
Pushups (Close and Wide Hand Positions) is a compound strength exercise using body only that trains the chest.
StrengthBody OnlyBeginnerCompoundPush
Primary muscles: Chest
Secondary muscles: Shoulders, Triceps
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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Pushups (Close and Wide Hand Positions) from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
