Pushups (Close and Wide Hand Positions)

The Pushups (Close and Wide Hand Positions) is a compound strength exercise using only your body weight. It primarily targets the chest, with the shoulders and triceps working as secondary muscles. Suitable for beginners.

Updated July 24, 2026

Primary Muscles

chest

Secondary Muscles

shoulders triceps

Level

beginner

Mechanic

compound

Equipment

body only

Instructions

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.