What To Know
- If you’re new to pushups, it’s a good idea to start with a close grip.
- If you’re not sure which variation is right for you, start with a close grip and gradually widen your grip as you get stronger.
- The number of close grip pushups you should do depends on your fitness level and goals.
Pushups are a versatile exercise that can be modified to target different muscle groups. One of the most common variations is the close vs wide grip pushup. Both exercises have their benefits and drawbacks, so it’s important to understand the differences between them before you start your next workout.
Close Grip Pushups
Close grip pushups are performed with your hands placed close together, just outside shoulder-width. This variation places more emphasis on the triceps, the muscles on the back of your upper arms. Close grip pushups are also a great way to improve your stability and core strength.
Benefits of Close Grip Pushups
- Increased triceps activation
- Improved stability and core strength
- Reduced risk of shoulder impingement
Wide Grip Pushups
Wide grip pushups are performed with your hands placed wide apart, just outside shoulder-width. This variation places more emphasis on the pectorals, the muscles on the front of your chest. Wide grip pushups are also a great way to improve your shoulder mobility.
Benefits of Wide Grip Pushups
- Increased pectorals activation
- Improved shoulder mobility
- Greater range of motion
Which One Is Right for You?
The best grip width for pushups depends on your individual goals and fitness level. If you’re looking to build bigger triceps, close grip pushups are a good option. If you’re looking to improve your chest development, wide grip pushups are a better choice.
If you’re new to pushups, it’s a good idea to start with a close grip. This will help you to develop the proper form and reduce your risk of injury. As you get stronger, you can gradually widen your grip to increase the challenge.
How to Do Close Grip Pushups
1. Start by lying face down on the floor with your hands placed close together, just outside shoulder-width.
2. Engage your core and glutes, and press your feet into the floor.
3. Lower your chest towards the floor by bending your elbows.
4. Press back up to the starting position.
How to Do Wide Grip Pushups
1. Start by lying face down on the floor with your hands placed wide apart, just outside shoulder-width.
2. Engage your core and glutes, and press your feet into the floor.
3. Lower your chest towards the floor by bending your elbows.
4. Press back up to the starting position.
Tips for Proper Form
- Keep your back straight and your core engaged throughout the movement.
- Don’t let your elbows flare out to the sides.
- Lower your chest until it is just a few inches off the floor.
- Press back up to the starting position without locking your elbows.
Variations
There are many different variations of close and wide grip pushups that you can try to challenge yourself and target different muscle groups. Some popular variations include:
- Incline pushups: These are performed on an incline bench, which makes them easier.
- Decline pushups: These are performed on a decline bench, which makes them more challenging.
- Diamond pushups: These are performed with your hands placed together in a diamond shape.
- Pike pushups: These are performed with your feet elevated on a bench or chair.
Recommendations
Close and wide grip pushups are both effective exercises for building muscle and strength. The best grip width for you depends on your individual goals and fitness level. If you’re not sure which variation is right for you, start with a close grip and gradually widen your grip as you get stronger.
Frequently Asked Questions
Q: What is the difference between close grip pushups and wide grip pushups?
A: Close grip pushups are performed with your hands placed close together, just outside shoulder-width. Wide grip pushups are performed with your hands placed wide apart, just outside shoulder-width.
Q: Which grip width is better for building muscle?
A: The best grip width for building muscle depends on your individual goals and fitness level. If you’re looking to build bigger triceps, close grip pushups are a good option. If you’re looking to improve your chest development, wide grip pushups are a better choice.
Q: How many close grip pushups should I do?
A: The number of close grip pushups you should do depends on your fitness level and goals. If you’re a beginner, start with 2-3 sets of 10-12 repetitions. As you get stronger, you can gradually increase the number of sets and repetitions.
