Start
End
Pushups (Close and Wide Hand Positions)
تمرين ضغط بوضعيتي اليدين الضيقة والواسعة
Target Muscles
Blue = primary · Gray = secondary
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- 1
Lie on the floor face down and body straight with your toes on the floor and the hands wider than shoulder width for a wide hand position and closer than shoulder width for a close hand position. Make sure you are holding your torso up at arms length.
- 2
Lower yourself until your chest almost touches the floor as you inhale.
- 3
Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 4
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
