How to Do the Pushups (Close and Wide Hand Positions)

Beginner chest exercise — bodyweight.

The Pushups (Close and Wide Hand Positions) is a beginner-level chest exercise that works several muscles together, led by the chest, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.

Pushups (Close and Wide Hand Positions) demonstration

Exercise details

Muscle group: Chest
Primary muscle: Chest
Equipment: Bodyweight
Difficulty: Beginner
Type: Compound

How to perform it

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.
2Make sure you are holding your torso up at arms length.
3Lower yourself until your chest almost touches the floor as you inhale.
4Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest.
5Breathe out as you perform this step.
6After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

How to program the Pushups (Close and Wide Hand Positions)

Do the Pushups (Close and Wide Hand Positions) early in your session while you're fresh — compound lifts deserve your best energy.
Warm up with one or two lighter sets before your working sets to prime the movement.
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.

Pushups (Close and Wide Hand Positions) alternatives

No space? These train the same chest, grouped by what you have available.

No equipment

Dumbbell or kettlebell

Barbell

Machine or cable

Easier and harder variations

The Pushups (Close and Wide Hand Positions) is rated beginner. Regress while you build the pattern, progress once it feels easy.

Harder — progress from it

What to pair it with

For a balanced session, pair the Pushups (Close and Wide Hand Positions) with a move for the opposing muscles — the Archer Pull Up (lats) or the Chin-Up (lats). Alternating the two as a superset saves time, because one side rests while the other works.

Where it fits in your weekly plan

When the free routine generator builds your week, the Pushups (Close and Wide Hand Positions) can land on:

Full Body days — in 1–2 days a week plans
Push days — in 3, 5 or 6 days a week plans
Upper Body days — in 4 or 5 days a week plans

Included when your equipment is set to: No equipment, Dumbbells, Full gym.

Free tools for this exercise

TDEE calculator

Find the daily calories that support your training goal.

Put it in your plan

SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Pushups (Close and Wide Hand Positions) automatically — then tracks every set.

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Frequently asked questions

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

The Pushups (Close and Wide Hand Positions) primarily targets the chest within the chest muscle group, and recruits several supporting muscles as a compound movement.

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

None — the Pushups (Close and Wide Hand Positions) is a bodyweight exercise you can do anywhere, no gym required.

Is the Pushups (Close and Wide Hand Positions) a compound or isolation exercise?

The Pushups (Close and Wide Hand Positions) is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.

How many sets and reps of the Pushups (Close and Wide Hand Positions) should I do?

As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.

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

Yes — the Pushups (Close and Wide Hand Positions) is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.

What can I do instead of the Pushups (Close and Wide Hand Positions)?

Good substitutes that train the same chest include the Archer Push-Up (bodyweight), the Chest Dip (bodyweight), the Dumbbell Bench Press (dumbbell). Pick the one that matches the equipment you have.