Skip Nav

How to Do Close-Grip and Wide-Grip Push-Ups

If You've Conquered Regular Push-Ups, This Is the Sculpting Variation You've Got to Try Next

There's no denying that push-ups instantly make your arms feel like they're going to fall off no matter your fitness level. They're on my list of "exercises I love to hate" even though push-ups are a great upper-body strengthening exercise. There are so many different variations you can do like clapping push-ups and one-arm medicine ball push-ups — no matter which one you choose, the muscles in your arms are going to be quivering after a few reps!

One variation that challenges me is the close-grip and wide-grip push-up combo. I like it because you're able to work your triceps, chest, and front of your shoulders at once. If you're looking to add some intensity to your workouts, I highly recommend this exercise.

How to Do a Close-Grip and Wide-Grip Push-Up

  • Come into a plank position with your wrists underneath your shoulders and your fingertips pointing forward. Be sure to keep your neck and back in a neutral position — you don't want your spine to round or arch. Be sure to engage your core to help you maintain proper form.
  • To perform the close-grip push-up, move your hands in about two inches and tuck your elbows close to your ribs as you lower down to the ground. Your spine should still be in a neutral position, and your core should be engaged.
  • Push your hands through the ground to straighten your arms and return to the starting position.
  • From here, move your hands about two inches outside of your shoulders and let your elbows go wide as you lower down into a push-up, keeping your neck and spine in a neutral position.
  • Push your hands through the ground to straighten your arms and return to the starting position.
  • This counts as one rep. Beginners should complete two sets of five reps. If you're more advanced, complete two sets of 10 reps.
  • To modify this move, feel free to perform the push-up on your knees as you work on developing your strength.
Image Source: POPSUGAR Photography / Tamara Pridgett
More from POPSUGAR
From Our Partners
Products to Recommit to Your Fitness Routine
Live Workouts on POPSUGAR Fitness's Instagram, Week of 1/11
What Equipment Do You Need For the Mirror?
Affordable Home Workout Gear
Best Digital Workout Platforms from POPSUGAR Editors in 2020
Allyson Felix's Favourite Workout Gear and Equipment
Tips For Running in the Snow
21-Day Butt-Building Challenge
Fat-Burning HIIT Workout
Is It Safe to Work Out If You've Had COVID-19?
Trainer's Favourite Isometric Exercises to Build Strength
Live Workouts on POPSUGAR Fitness's Instagram, Week of 12/28
Latest Health & Fitness