What To Know
- By keeping your hands close together, you reduce the strain on your shoulders, making close grip push ups a safer option for individuals with shoulder injuries or limitations.
- The wide grip position shifts the emphasis to the chest muscles, making it an effective exercise for building chest size and strength.
- The wide grip requires more core stability to maintain a stable position, making it a compound exercise that incorporates core muscles.
Push-ups are a fundamental bodyweight exercise that targets multiple muscle groups, including the chest, triceps, and shoulders. However, there are two main variations of push-ups: close grip and wide grip. Each variation offers unique benefits and targets different muscle groups to varying degrees. Understanding the differences between close grip vs. wide grip push ups is crucial for optimizing your workout routine.
Close Grip Push Ups
Benefits
- Increased triceps activation: The close grip position places more emphasis on the triceps muscles, making it an excellent exercise for building tricep strength and definition.
- Reduced shoulder stress: By keeping your hands close together, you reduce the strain on your shoulders, making close grip push ups a safer option for individuals with shoulder injuries or limitations.
- Improved wrist stability: The narrow hand position requires increased wrist stability, which can help strengthen your wrists and reduce the risk of wrist injuries.
How to Perform
1. Start in a high plank position with your hands shoulder-width apart, directly under your shoulders.
2. Lower your chest towards the ground by bending your elbows, keeping your hands close together.
3. Push back up to the starting position, extending your elbows fully.
Wide Grip Push Ups
Benefits
- Increased chest activation: The wide grip position shifts the emphasis to the chest muscles, making it an effective exercise for building chest size and strength.
- Improved shoulder mobility: The wider hand placement promotes greater shoulder mobility, which can help improve posture and reduce shoulder stiffness.
- Enhanced core engagement: The wide grip requires more core stability to maintain a stable position, making it a compound exercise that incorporates core muscles.
How to Perform
1. Start in a high plank position with your hands wider than shoulder-width apart, slightly outside your shoulders.
2. Lower your chest towards the ground by bending your elbows, keeping your hands wide apart.
3. Push back up to the starting position, extending your elbows fully.
Which Variation Is Right for You?
The best variation for you depends on your individual goals and limitations.
- For triceps development: Opt for close grip push ups.
- For chest development: Choose wide grip push ups.
- For shoulder safety: Stick to close grip push ups.
- For shoulder mobility: Wide grip push ups are a better option.
Combining Close and Wide Grip Push Ups
To maximize the benefits of both variations, consider incorporating both close grip and wide grip push ups into your workout routine. Here’s how you can do it:
- Triceps day: Focus on close grip push ups with higher repetitions (12-15).
- Chest day: Emphasize wide grip push ups with lower repetitions (8-12).
Variations for Different Fitness Levels
Beginners
- Assisted close grip push ups: Use a resistance band or machine to assist with bodyweight support.
- Wide grip push ups on knees: Start with your knees on the ground to reduce the intensity.
Advanced
- Weighted close grip push ups: Add weight to your close grip push ups using a weight vest or plates.
- Plyometric wide grip push ups: Explosively push off the ground and clap your hands together at the top of the movement.
Safety Tips
- Maintain proper form: Keep your body in a straight line from head to heels, engage your core, and avoid arching your back.
- Listen to your body: If you experience any pain or discomfort, stop the exercise and consult a medical professional.
- Warm up: Always warm up your muscles before performing push-ups to prevent injuries.
Final Thoughts: The Power of Choice
Understanding the differences between close grip vs. wide grip push ups empowers you to tailor your workout routine to your specific needs and goals. Whether you prioritize triceps development, chest growth, shoulder safety, or mobility, there is a variation that will help you achieve your fitness aspirations. Embrace the power of choice and incorporate both variations into your routine to unlock the full potential of this versatile exercise.
What You Need to Know
Q: Which variation burns more calories?
A: Wide grip push ups generally burn more calories due to the increased muscle activation.
Q: Can I do push ups every day?
A: It’s not recommended to do push ups every day, as your muscles need time to rest and recover. Aim for 2-3 sessions per week.
Q: How many push ups should I do per set?
A: Start with a manageable number of repetitions (8-12) and gradually increase as you get stronger.
