The Ultimate Guide to Wide Push Up vs Close Push Up: Pros and Cons Revealed

Are you looking to build a powerful chest and upper body? You’ve likely heard of push-ups, a classic bodyweight exercise that can be modified in countless ways. Two popular variations are the wide push up vs close push up – but which one is better?

This blog post will dive deep into the differences between these two push-up variations, exploring their benefits, drawbacks, and how to incorporate them into your workout routine. We’ll also answer some frequently asked questions to help you make an informed decision on which push-up variation is right for you.

Understanding the Mechanics

Both wide push-ups and close push-ups target your chest, triceps, and shoulders, but they emphasize different muscle groups due to their unique hand placement.

Wide Push Ups:

• Hand Placement: Hands wider than shoulder-width apart, with fingers pointing forward.
• Focus: More emphasis on the chest, particularly the outer pecs.
• Movement: The elbows flare out during the push-up, creating a wider range of motion.

Close Push Ups:

• Hand Placement: Hands closer than shoulder-width apart, with fingers pointing forward.
• Focus: More emphasis on the triceps and inner chest muscles.
• Movement: The elbows stay closer to the body during the push-up, resulting in a more compact range of motion.

Benefits of Wide Push Ups

Wide push-ups offer several benefits, including:

• Increased Chest Activation: The wider hand placement places more emphasis on the chest muscles, particularly the outer pecs. This can help build a broader, more defined chest.
• Improved Shoulder Stability: Wide push-ups can help strengthen the muscles that support the shoulder joint, leading to improved stability and reduced risk of injury.
• Enhanced Range of Motion: The wider hand placement allows for a greater range of motion, which can help increase flexibility and mobility in the chest and shoulders.

Drawbacks of Wide Push Ups

While wide push-ups have their benefits, they also come with some potential drawbacks:

• Increased Stress on Shoulders: The wider hand placement can put more stress on the shoulder joints, especially if you have pre-existing shoulder issues.
• Reduced Triceps Activation: The emphasis on the chest muscles in wide push-ups can result in less activation of the triceps.
• Difficulty for Beginners: Wide push-ups can be challenging for beginners due to the increased range of motion and stress on the shoulders.

Benefits of Close Push Ups

Close push-ups offer a different set of benefits:

• Increased Triceps Activation: The closer hand placement places more emphasis on the triceps, which are the muscles responsible for extending the elbow. This can lead to stronger triceps and improved pushing power.
• Enhanced Inner Chest Development: Close push-ups target the inner chest muscles more effectively than wide push-ups, helping to create a more defined and sculpted chest.
• Reduced Shoulder Stress: The closer hand placement reduces stress on the shoulder joints, making them a safer option for individuals with shoulder problems.

Drawbacks of Close Push Ups

Close push-ups also have their drawbacks:

• Limited Chest Activation: The focus on the triceps in close push-ups can result in less activation of the chest muscles.
• Decreased Range of Motion: The closer hand placement limits the range of motion, which can hinder flexibility and mobility in the chest and shoulders.
• Potential for Wrist Strain: The close hand placement can increase pressure on the wrists, especially if you have weak wrists or poor form.

Choosing the Right Push Up for You

Ultimately, the best push-up variation for you depends on your individual goals, fitness level, and any pre-existing injuries.

• For Chest Development: If you’re looking to build a bigger chest, wide push-ups are a good option, but ensure you have proper form and strong shoulders.
• For Triceps Strength: If you want to strengthen your triceps, close push-ups are a better choice.
• For Beginners: If you’re new to push-ups, starting with close push-ups is generally easier and safer.
• For Shoulder Issues: If you have shoulder problems, close push-ups may be a more comfortable and safer option.

Incorporating Wide and Close Push Ups into Your Routine

You can incorporate both wide and close push-ups into your workout routine to target different muscle groups and challenge your body in new ways.

• Alternating Sets: Perform sets of wide push-ups followed by sets of close push-ups to work both the chest and triceps.
• Supersets: Combine wide push-ups and close push-ups in a superset, performing one exercise immediately after the other with minimal rest.
• Progressive Overload: Gradually increase the number of repetitions, sets, or difficulty of your push-ups to continue challenging your muscles and promoting growth.

The Key to Effective Push Ups: Proper Form

No matter which variation you choose, proper form is crucial for maximizing results and preventing injuries. Here are some key points to remember:

• Keep Your Body in a Straight Line: From your head to your heels, your body should form a straight line throughout the entire movement.
• Engage Your Core: Keep your core engaged to stabilize your body and prevent your hips from sagging.
• Lower Slowly and Control the Movement: Avoid dropping down quickly and focus on lowering your body in a controlled manner.
• Push Up with Power: Push back up with force, engaging your chest and triceps to fully extend your arms.

Mastering the Push Up: A Journey of Strength

Whether you choose wide push-ups, close push-ups, or a combination of both, remember that consistency and proper form are key to achieving your fitness goals. Start with a variation that feels comfortable and challenging, and gradually progress as you gain strength and confidence.

Answers to Your Questions

Q1: Can I do wide push-ups if I have shoulder pain?

A: If you experience shoulder pain, it’s best to avoid wide push-ups and consult with a healthcare professional or certified trainer. Close push-ups may be a safer alternative.

Q2: What are some other variations of push-ups?

A: There are many push-up variations, including incline push-ups, decline push-ups, diamond push-ups, and plyometric push-ups. These variations can help you target different muscle groups and challenge yourself in new ways.

Q3: How often should I do push-ups?

A: The frequency of your push-up workouts depends on your fitness level and goals. Aim for 2-3 sessions per week, allowing for sufficient rest and recovery between workouts.

Q4: What are some tips for improving my push-up form?

A: To improve your push-up form, focus on keeping your body in a straight line, engaging your core, lowering slowly and controlled, and pushing up with power. You can also practice in front of a mirror or record yourself to identify any form errors.

Q5: Can I use push-ups to build muscle?

A: Yes, push-ups can be an effective way to build muscle, particularly in the chest, triceps, and shoulders. By progressively overloading your muscles through increasing reps, sets, or variations, you can stimulate muscle growth and improve strength.