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ID: Pushups_Close_and_Wide_Hand_Positions

Pushups (Close and Wide Hand Positions)

LEVEL: beginner
Pushups (Close and Wide Hand Positions)

PROTOCOL SPECS

  • CATEGORYstrength
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTbody only

MUSCLE ENGAGEMENT

PRIMARY TARGETS

chest

SECONDARY TARGETS

shoulderstriceps

EXECUTION PROTOCOL

  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.