10 Best Pushups (close And Wide Hand Positions) Alternatives for No-Equipment & Rehab
If close or wide pushups cause pain or you lack progress, use archer pushups, incline pushups, ring or bench dips, band chest presses, or single-arm floor presses. Cue: tuck elbows to roughly 45° and press through the mid-palm to emphasize horizontal adduction and pectoral loading. These keep the same pressing pattern while changing joint stress.
Original Exercise: Pushups (close And Wide Hand Positions)
How to Perform Pushups (close And Wide Hand Positions)
- 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.
- Lower yourself until your chest almost touches the floor as you inhale.
- 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.
- After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Pushups (close And Wide Hand Positions) Alternatives
1. Drop Push
95.2% MatchHow to perform this exercise
- Position low boxes or other platforms 2-3 feet apart.
- Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
- With good posture, drop from the platforms by pressing up and moving your hands to shoulder width, cushioning your landing by absorbing the impact through the arm.
2. Drop Push Up
93.6% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your chest towards the ground, keeping your elbows close to your body.
- Once your chest is just above the ground, quickly drop your knees to the ground.
- Push yourself back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
3. Chest Tap Push-up (male)
89.3% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower yourself, tap your chest with your right hand.
- Push yourself back up to the starting position.
- Repeat the movement, this time tapping your chest with your left hand.
4. Clock Push-up
89.1% MatchHow to perform this exercise
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
- Lower your body towards the ground by bending your elbows, keeping them close to your sides.
- As you lower, rotate your body to the left, extending your left arm straight out to the side.
- Push back up to the starting position, while rotating your body to the center.
- Repeat the push-up, this time rotating your body to the right and extending your right arm out to the side.
5. Clap Push Up
88.8% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Lower your body towards the ground by bending your elbows, keeping your core engaged.
- Push through your palms explosively to propel your body off the ground.
- While in mid-air, clap your hands together before landing back in the starting position.
- Repeat for the desired number of repetitions.
6. Archer Push Up
86.3% MatchHow to perform this exercise
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Extend one arm straight out to the side, parallel to the ground.
- Lower your body by bending your elbows, keeping your back straight and core engaged.
- Push back up to the starting position.
- Repeat on the other side, extending the opposite arm out to the side.
7. Chest Dip On Straight Bar
86.1% MatchHow to perform this exercise
- Grab the parallel bars with your palms facing down and your arms fully extended.
- Bend your knees and cross your ankles.
- Lower your body by bending your arms until your shoulders are below your elbows.
- Push yourself back up to the starting position by straightening your arms.
- Repeat for the desired number of repetitions.
8. Deep Push Up
84.7% MatchHow to perform this exercise
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line.
- Lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
9. Body-up
81% MatchHow to perform this exercise
- Start by placing your hands on a raised surface, such as a bench or parallel bars, with your palms facing down and fingers pointing forward.
- Extend your legs out in front of you, keeping your heels on the ground and your body straight.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground.
- Pause for a moment, then push through your palms to straighten your arms and lift your body back up to the starting position.
- Repeat for the desired number of repetitions.
10. Elbows Back
80.3% MatchHow to perform this exercise
- Stand up straight.
- Place both hands on your lower back, fingers pointing downward and elbows out.
- Then gently pull your elbows back aiming to touch them together.
Why You Might Need a Pushups (close And Wide Hand Positions) Alternative
You may swap pushup hand positions because of wrist or anterior shoulder pain, inadequate progress, or limited training space. Close and wide grips change elbow path and sternocostal loading; that can overload the triceps or external rotators in some people. Alternatives let you preserve horizontal pressing mechanics while altering range of motion, leverage, or resistance curve. For example, incline pushups reduce shoulder shear and keep pectoral activation, while band presses allow slower eccentrics to increase time under tension. Always cue scapular control and neutral spine to maintain efficient force transfer.
How to Choose the Right Substitute
Pick substitutes based on joint tolerance, overload capacity, and the movement plane. If wrists bother you, choose incline pushups or use dumbbells to keep a neutral wrist; cue a flat wrist and press through the heel of the hand. For more load, use weighted dips or single-arm floor presses to increase torque on the pecs. Use bands to control tension at end-range and tempo for hypertrophy. Prioritize exercises that replicate horizontal adduction and allow you to progress sets, reps, or loading while maintaining scapular stability and core tension.
Frequently Asked Questions
What muscles does Pushups (close And Wide Hand Positions) work?
Pushups target the pectorals as the primary horizontal adductors, with significant involvement from the anterior deltoids and triceps brachii. The serratus anterior and lower traps stabilize the scapula; cue scapular protractionless or controlled retraction depending on the variant to optimize pec loading.
What is the best bodyweight alternative to Pushups (close And Wide Hand Positions)?
Incline pushups are the top bodyweight alternative because they preserve horizontal pressing mechanics while reducing shoulder shear. Cue a 45° elbow tuck and press through the mid-palm to maintain pectoral emphasis and protect the wrists and shoulder joint.
Can I build muscle without doing Pushups (close And Wide Hand Positions)?
Yes. You can stimulate pectoral growth with alternatives that replicate horizontal adduction and progressive overload, such as weighted dips, band chest presses, or single-arm floor presses. Focus on loading, tempo, and full range of motion while cueing scapular stability to ensure the pecs receive effective stimulus.
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