Pushups are a classic exercise that can be done anywhere, anytime, without equipment. They are a great way to strengthen your upper, core, and lower body muscles.
But did you know that different variations of pushups target different muscles and have amazing benefits?
Here we will compare two popular pushup variations: Close Grip Pushups and Wide Grip Pushups. We will explain each exercise, its target muscles, and how they benefit your fitness training.
So, whether you’re a beginner or an experienced athlete, read on to learn more about Close Grip Pushups vs. Wide Grip Pushups and discover which one is right for you.
Close Grip Pushups
Close Grip Pushups are a variation of traditional pushups targeting the triceps & chest, and shoulders.
This exercise is performed by placing your hands closer together than shoulder-width apart, which puts more emphasis on the triceps muscles.
Close Grip Pushups Benefits
- Strengthen and tone triceps muscles.
- Target chest and shoulder muscles.
- Enhance upper body strength and endurance.
- Improve overall fitness performance.
Close Grip Pushups Variations
Tricep Pushups
This variation concerns keeping your elbows close to your body, which increases the activation of the triceps muscles.
Diamond Pushups
Also known as Triangle Pushups, this variation involves placing your hands close together, forming a diamond shape with your hands. It puts more focus on the triceps and chest muscles.
Close-Hand Pushups
This variation is performed with your hands directly under your shoulders, keeping your elbows close to your body. It targets the triceps and chest muscles.
Narrow Pushups
This variation is performed with your hands closer together than shoulder-width apart, targeting the triceps, chest, and shoulders.
T-Pushups
This variation involves rotating your body to the side and lifting one arm to the ceiling. It targets the chest, triceps, and core muscles.
Military Pushups
This variation is performed with your hands close to your body and elbows tucked in, targeting the triceps and chest muscles.
How to Do Close Grip Pushups Perfectly
- Start in a plank position with your hands shoulder-width apart or slightly narrower.
- Place your hands directly under your shoulders and keep your elbows close to your body.
- Lower your body until your chest almost touches the floor.
- Push yourself to the starting position and repeat for the desired reps.
Remember to engage your core muscles and keep your back straight throughout the exercise. Avoid arching your back or dropping your hips.
As you become more comfortable with this exercise, you can increase the number of reps or try one of the abovementioned variations.
Wide Grip Pushups
Wide Grip Pushups are another variation of the traditional pushup that targets the chest, shoulders, and triceps.
This exercise is performed by placing your hands wider than shoulder-width apart, which puts more emphasis on the chest muscles.
Wide Grip Pushup Benefits
- Support and tone chest muscles.
- Target shoulder and triceps muscles.
- Enhance upper body strength and endurance.
- Improve overall fitness performance.
Wide Grip Pushups Variations
Wide Arm Pushups
This variation involves placing your hands wider than shoulder-width apart, targeting the chest and shoulders.
Wide-Hand Pushups
This variation is performed with your hands facing forward and fingers pointing to the sides, targeting the chest and shoulders.
Pectoral Pushups
This variation involves placing your hands wider than shoulder-width apart and keeping your elbows close to your body, targeting the chest muscles.
Shoulder Pushups
This variation is performed with your hands wider than shoulder-width apart and elbows flared out, targeting the shoulder muscles.
Clap Pushups
This variation involves explosively pushing yourself off the ground and clapping your hands before landing back in the starting position. It targets the chest, shoulders, and triceps muscles.
Plyometric Pushups
This variation involves exploding up from the bottom position and landing with enough force to lift your hands off the ground. It targets the chest, shoulders, and triceps muscles.
Spiderman Pushups
This variation involves bringing one knee to your elbow as you lower your body. It targets the chest, shoulders, triceps, and core muscles.
How to Do Wide Grip Pushups Perfectly
- Start in a plank position with your hands wider than shoulder-width apart.
- Keep your back straight and engage your core muscles.
- Lower your body until your chest almost touches the ground.
- Push yourself to the starting position and repeat for the desired reps.
Keep your elbows slightly bent, and avoid locking them at the movement’s top. You can modify this exercise by performing it on your knees or trying the abovementioned variations.
Close Grip Pushups vs Wide Grip Pushups
Close Grip Pushups and Wide Grip Pushups are effective exercises for building upper body strength and endurance.
While they share some similarities, there are also some key differences between them.
Close Grip Pushups Muscles Worked and Benefits
- Close Grip Pushups target the triceps, chest, and shoulders.
- Puts less emphasis on the chest muscles compared to Wide Grip Pushups.
- Close Grip Pushups target the triceps muscles more intensely than Wide Grip Pushups.
- It can help improve pushups and bench press performance.
- It Improves core stability and strengthens the chest and shoulders.
- Improves overall upper-body strength and endurance.
Wide Grip Pushups Muscles Worked and Benefits
- Wide Grip Pushups target the chest, shoulders, and triceps.
- Puts less emphasis on the triceps muscles compared to Close Grip Pushups.
- Wide Grip Pushups target the chest muscles more intensely than Close Grip Pushups.
- It engages the shoulder muscles more effectively.
- Improves posture and upper body alignment.
- It can help improve overall upper-body strength and endurance.
Completing Each Other in a Workout Routine
Close Grip Pushups and Wide Grip Pushups can be combined in a workout routine to target all major upper-body muscle groups.
For example, you could alternate between Close Grip Pushups and Wide Grip Pushups to effectively target both the triceps and chest muscles.
You can include variations of both exercises, such as Clap Pushups or Spiderman Pushups, to further challenge your upper body strength and endurance.
Close Grip Pushups and Wide Grip Pushups have unique benefits and target different muscle groups.
Including both exercises in a workout routine can effectively target all major upper-body muscle groups and improve overall strength and endurance.
The Takeaways
Close Grip Pushups are great for targeting the triceps muscles and improving pushup and bench press performance, while Wide Grip Pushups are effective for targeting the chest muscles and enhancing upper body posture and alignment.
By incorporating both exercises into a workout routine, readers can effectively target all major upper-body muscle groups and improve overall strength and endurance.
We encourage readers to include Close Grip Pushups and Wide Grip Pushups into their fitness routine for maximum benefits.
FAQs
Close Grip Pushups target the triceps, chest, and shoulders. Puts less emphasis on the chest muscles compared to Wide Grip Pushups.
Close Grip Pushups target the triceps muscles more intensely than Wide Grip Pushups.
Close Grip Pushups are a variation of traditional pushups targeting the triceps, chest, and shoulders. Close Grip Pushups strengthen and tone triceps muscles. It targets the chest and shoulder muscles.
Wide Grip Push-ups are good for supporting and tone chest muscles. These are also good for targeting shoulder and triceps muscles.
They enhance upper body strength and endurance and also improve overall fitness performance.
Yes, Wide-Grip Push-ups are safe to perform. You can perform these pushups at anytime, anywhere.