Pushups (Close and Wide Hand Positions)
How to do the Pushups (Close and Wide Hand Positions) with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders, Triceps
Body Only
How to do the Pushups (Close and Wide Hand Positions)
- 1
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.
- 2
Lower yourself until your chest almost touches the floor as you inhale.
- 3
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.
- 4
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Log it, see it on your body.
Every Pushups (Close and Wide Hand Positions) set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Pushups (Close and Wide Hand Positions) fits
The Pushups (Close and Wide Hand Positions) shows up in training built around a specific goal. See how it fits:
More chest exercises
Pushups (Close and Wide Hand Positions): common questions
What muscles does the Pushups (Close and Wide Hand Positions) work?
The Pushups (Close and Wide Hand Positions) primarily works the Chest. It also recruits the Shoulders and Triceps as supporting muscles.
Is the Pushups (Close and Wide Hand Positions) suitable for beginners?
Yes. The Pushups (Close and Wide Hand Positions) is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
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, so you can do it without any equipment.
Is the Pushups (Close and Wide Hand Positions) a compound or isolation exercise?
The Pushups (Close and Wide Hand Positions) is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Pushups (Close and Wide Hand Positions) with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Pushups (Close and Wide Hand Positions) sets, free.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |