What To Know
- Place your hands together in a diamond shape to focus on the triceps and inner chest.
- Both wide push-ups and close push-ups offer unique benefits and can be incorporated into your workout routine based on your specific goals.
- Whether you’re looking to build muscle mass, improve chest definition, or enhance shoulder stability, there’s a variation of the push-up that will help you achieve your desired results.
Push-ups are a fundamental bodyweight exercise that engages multiple muscle groups, making them an excellent addition to any fitness routine. However, there are two main variations of the push-up: wide push-ups and close push-ups. Both variations offer unique benefits and target different muscle groups, so it’s important to understand the differences before incorporating them into your workout.
Wide Push-Ups
Wide push-ups are performed with your hands placed wider than shoulder-width apart. This wider hand placement shifts the focus towards the outer chest muscles, including the pectoralis major and pectoralis minor. Additionally, wide push-ups engage the anterior deltoids and triceps to a greater extent than close push-ups.
Benefits of Wide Push-Ups:
- Increased chest activation
- Improved shoulder stability
- Enhanced triceps development
- Wider range of motion
Close Push-Ups
Close push-ups, on the other hand, involve placing your hands closer together, approximately shoulder-width apart or slightly narrower. This narrower hand position primarily targets the inner chest muscles, particularly the sternal head of the pectoralis major. Close push-ups also engage the triceps and anterior deltoids, but to a lesser extent than wide push-ups.
Benefits of Close Push-Ups:
- Focused activation of the inner chest
- Improved chest definition
- Reduced strain on shoulders and elbows
- More suitable for beginners
Which Variation Is Right for You?
The best variation for you depends on your individual goals and fitness level.
If you’re primarily aiming to build overall chest strength and mass, wide push-ups are a better choice. They effectively target the outer chest muscles and provide a greater range of motion.
If you want to isolate the inner chest and improve chest definition, close push-ups are more appropriate. They allow for a narrower grip, which better activates the sternal head of the pectoralis major.
How to Perform Wide Push-Ups
1. Position yourself in a plank position with your hands placed wider than shoulder-width apart.
2. Lower your chest towards the ground by bending your elbows.
3. Push back up to the starting position, fully extending your elbows.
How to Perform Close Push-Ups
1. Start in the same plank position as wide push-ups.
2. Place your hands closer together, approximately shoulder-width apart or slightly narrower.
3. Lower your chest towards the ground by bending your elbows.
4. Push back up to the starting position, fully extending your elbows.
Tips for Proper Execution
- Maintain a neutral spine: Keep your back straight and your core engaged throughout the movement.
- Control the descent: Lower yourself slowly and steadily to avoid excessive stress on your joints.
- Push through your heels: Drive your heels into the ground to generate power for the upward push.
- Don’t flare your elbows: Keep your elbows tucked in towards your sides to prevent shoulder strain.
Variations and Modifications
- Elevated wide push-ups: Place your hands on an elevated surface to increase the range of motion.
- Incline close push-ups: Perform close push-ups on an incline bench to target the upper chest.
- Diamond push-ups: Place your hands together in a diamond shape to focus on the triceps and inner chest.
- Knuckle push-ups: Perform push-ups with your knuckles on the ground to reduce wrist strain.
Final Note: Making an Informed Decision
Both wide push-ups and close push-ups offer unique benefits and can be incorporated into your workout routine based on your specific goals. By understanding the differences between these variations, you can make an informed decision and choose the one that best aligns with your fitness aspirations. Whether you’re looking to build muscle mass, improve chest definition, or enhance shoulder stability, there’s a variation of the push-up that will help you achieve your desired results.
Information You Need to Know
1. Can I do both wide and close push-ups in the same workout?
Yes, you can incorporate both variations into your workout to target different muscle groups and improve overall chest development.
2. How often should I perform push-ups?
Aim to perform push-ups 2-3 times per week, gradually increasing the number of repetitions as you get stronger.
3. What are the common mistakes to avoid when performing push-ups?
Avoid arching your back, flaring your elbows, and pushing up with your shoulders instead of your chest.
