Pushups (Close and Wide Hand Positions)

Chest

Pushups (Close and Wide Hand Positions)

Pushups (Close and Wide Hand Positions) (Start)

Pushups (Close and Wide Hand Positions) (End)

LevelBeginner EquipmentBodyweight MechanicCompound ForcePush

A push-up variation that alternates between a narrow and a wide hand position, hitting the triceps and chest in turn.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked11 %

Effort during a set6.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Start in a high plank with your hands close together under your chest.
2Extend your legs behind you and brace your core.
3Keep your body in a straight line.

How to perform

1Perform a push-up with your hands close, keeping your elbows near your sides.
2At the top, move your hands out wide, beyond shoulder width.
3Perform a push-up with the wide hands.
4Return your hands to the narrow position.
5Alternate narrow and wide for the target repetitions.