10 Best Pushups (Close And Wide Hand Positions) Alternatives for No-Equipment & Rehab

Pushups (Close And Wide Hand Positions) are done lying face down. Ranked closest by our scoring: the Push-up, the Push-up Wide and Pushups.

Pushups (Close And Wide Hand Positions)

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Pushups (Close And Wide Hand Positions)

The steps for Pushups (Close And Wide Hand Positions) themselves, so you can judge how close each substitute below really is.

Pectorals, with shoulders, triceps · Bodyweight · Intermediate · Compound

  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.

The 10 Best Pushups (Close And Wide Hand Positions) Alternatives

10 substitutes, ranked by how closely each one matches Pushups (Close And Wide Hand Positions) on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

  1. Push-upPlay demonstration

    1. Push-up

    96% match

    Pectorals · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground by bending your elbows, keeping your body in a straight line.
    3. Pause for a moment when your chest is just above the ground, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Pushups (Close And Wide Hand Positions)
    • Primary muscle: pectorals, the same as Pushups (Close And Wide Hand Positions)
    • Equipment: bodyweight only, the same as Pushups (Close And Wide Hand Positions)
    • Body position: lying face down, the same as Pushups (Close And Wide Hand Positions)
  2. Push-up Wide

    2. Push-up Wide

    95% match

    Pectorals · Beginner · Compound

    Pick this when you want an easier version that still works the pectorals.

    • Bodyweight
    How to perform it
    1. With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
    2. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
    3. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
    4. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: flat horizontal press, the same as Pushups (Close And Wide Hand Positions)
    • Primary muscle: pectorals, the same as Pushups (Close And Wide Hand Positions)
    • Equipment: bodyweight only, the same as Pushups (Close And Wide Hand Positions)
    • Body position: lying face down, the same as Pushups (Close And Wide Hand Positions)

  3. 3. Pushups

    95% match

    Pectorals · Beginner · Compound

  5. Drop Push

    5. Drop Push

    95% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Position low boxes or other platforms 2-3 feet apart.
    2. Move to a pushup position between them, supporting yourself by placing your hands on the boxes.
    3. 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.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as Pushups (Close And Wide Hand Positions)
    • Equipment: bodyweight only, the same as Pushups (Close And Wide Hand Positions)
    • Body position: lying face down, the same as Pushups (Close And Wide Hand Positions)
  7. Push-up PlusPlay demonstration

    7. Push-up Plus

    94% match

    Pectorals · Intermediate · Compound

    Pick this when you want to work the pectorals with more balance to manage.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
    2. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
    3. Once your chest is just above the ground, push through your hands to extend your arms and lift your upper body up.
    4. At the top of the movement, protract your shoulder blades by pushing your upper back towards the ceiling.
    5. Pause for a moment, then reverse the movement by retracting your shoulder blades and lowering your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as Pushups (Close And Wide Hand Positions)
    • Primary muscle: pectorals, the same as Pushups (Close And Wide Hand Positions)
    • Equipment: bodyweight only, the same as Pushups (Close And Wide Hand Positions)
    • Body position: lying face down, the same as Pushups (Close And Wide Hand Positions)

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.

Pushups (Close And Wide Hand Positions) FAQ

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.

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