What To Know
- Perform this exercise with your hands placed on a bench or chair and your feet extended behind you.
- Yes, knee push-ups are a modification that reduces the resistance and is suitable for beginners or individuals with limited upper body strength.
- Use wrist wraps or perform push-ups on a softer surface such as a yoga mat or carpet.
Push-ups are a fundamental exercise that targets multiple muscle groups, including the chest, triceps, and shoulders. However, not all push-ups are created equal. Two common variations include close push-ups and wide push-ups, each with unique benefits and challenges. This blog post will delve into the differences between close push-ups vs wide push-ups, helping you determine which variation is most suitable for your fitness goals.
Close Push Ups
Technique
Close push-ups are performed with your hands placed shoulder-width apart or slightly closer. Keep your elbows close to your body as you lower and raise yourself.
Benefits
- Increased triceps engagement: The closer hand placement emphasizes the triceps muscles, making close push-ups an effective triceps builder.
- Improved shoulder stability: Close push-ups help strengthen the shoulder muscles, promoting joint stability and reducing the risk of shoulder injuries.
- Greater range of motion: The narrow hand placement allows for a deeper range of motion, maximizing muscle activation.
Wide Push Ups
Technique
Wide push-ups are performed with your hands placed wider than shoulder-width. Keep your elbows flared out as you lower and raise yourself.
Benefits
- Enhanced chest development: The wider hand placement distributes the weight more evenly across the chest muscles, leading to increased chest development.
- Improved shoulder mobility: Wide push-ups promote shoulder mobility by stretching and strengthening the chest and shoulder muscles.
- Reduced wrist strain: The wider hand placement reduces stress on the wrists, making wide push-ups more comfortable for people with wrist pain.
Close Push Ups vs Wide Pushups: Which Is Better?
The choice between close push-ups and wide push-ups depends on your individual fitness goals and preferences.
Choose close push-ups if:
- You want to build stronger triceps
- You need to improve shoulder stability
- You have a narrow chest
Choose wide push-ups if:
- You want to develop a broader chest
- You want to improve shoulder mobility
- You have wrist pain
Variations
Decline Push Ups
Decline push-ups are performed with your feet elevated on a bench or platform. This variation increases the resistance and challenges your chest and shoulders.
Incline Push Ups
Incline push-ups are performed with your hands elevated on a bench or platform. This variation reduces the resistance and is suitable for beginners or individuals with shoulder pain.
Pike Push Ups
Pike push-ups are an advanced variation that requires significant core strength and flexibility. Perform this exercise with your hands placed on a bench or chair and your feet extended behind you.
Tips for Proper Form
- Keep your core engaged throughout the exercise
- Lower yourself until your chest is almost touching the ground
- Push back up to the starting position without locking your elbows
- Breathe out as you push up and inhale as you lower yourself
- Avoid arching your back or flaring your elbows excessively
Final Note
Whether you choose close push-ups or wide push-ups, both variations offer unique benefits. By understanding the differences between these exercises, you can tailor your workouts to achieve your specific fitness goals. Incorporate both variations into your routine to build a well-rounded upper body.
FAQ
Q: Which exercise is better for building muscle mass?
A: Both close push-ups and wide push-ups can contribute to muscle growth. Close push-ups emphasize the triceps, while wide push-ups focus on the chest.
Q: Can I do both close and wide push-ups in the same workout?
A: Yes, incorporating both variations into your workout can provide a comprehensive upper body workout.
Q: How many sets and repetitions should I perform?
A: Aim for 2-3 sets of 10-15 repetitions for each variation. Adjust the number of sets and repetitions based on your fitness level.
Q: Can I perform push-ups on my knees?
A: Yes, knee push-ups are a modification that reduces the resistance and is suitable for beginners or individuals with limited upper body strength.
Q: How can I prevent wrist pain during push-ups?
A: Use wrist wraps or perform push-ups on a softer surface such as a yoga mat or carpet. Wide push-ups can also reduce wrist strain.
