Depending on hand placement, one is able to target more than just the pectoral muscles. Here is how hand placement may affect the muscle groups trained:

There are three major hand positions: wide, neutral, and narrow.

Wide Push-Ups

largely target pectoral muscles, with a little emphasis on core. To perform the wide push-up, an individual must put their hands at equal distance from their shoulder (3-6 in.). Arms should also be at a 45 degree angle to prevent injury. Overall, this is one of the most effective variations for starters if a larger chest is desired.

Example: Wide arm push-up

Neutral Push-Ups

intend to strengthen a variety of upper body muscles including the pectorals, deltoids, triceps, abdominis, and back (latissimus dorsi) muscles. To carry out, hands should be flat on the ground and feet no more than 12in apart. A common misconception is that your arms have to be parallel to your shoulders, instead your elbows should track alongside your body when dipping down. Overall, this is a well-rounded push-up style intended to target most of the upper body.

Examples: Standard push-up; military push-up

Narrow Push-Ups

are centered around the triceps. While they do continue to target the core and pectoral muscles, the lateral head of the tricep brachii is put to work. To begin a narrow push-up, your hands must be together (either touching or a few inches apart), being directly below your chest and elbows tight to your body. This variation may be more difficult for beginners. If it’s too challenging, place your hands on an incline (ie. stairs or box) with your feet on the ground. Overall, this is a very fun exercise to include into your tricep routine.

Example: Diamond push-up

Decline vs Incline

Exercises can vary in difficulty by increasing and decreasing the incline. Here are the differences:

Incline push-ups are a push-up modification where your hands are placed on an elevated surface with your feet on the ground. The higher your hands are, the easier it becomes to perform a set of push-ups. This is often a great way to begin your journey to more advanced ways of exercising and strengthening your upper body.

Decline push-ups are a push-up modification where your hands are placed on the floor with your feet resting on an elevated surface (such as a bench). Greater decline creates a harder and more difficult exercise. This is because work must go into stabilizing your shoulder. This alteration is more advanced than its counterpart, and as a result is not recommended to beginners.

Takeaway; Push-ups are a great exercise for both beginners and veteran athletes. They are widely available and promote upper-body and core growth. Doing push-ups everyday will help you gain upper body strength. By varying hand placement and incline/decline, you can challenge multiple muscle sites and prevent plateauing (losing benefit from the same workout).

Written By: Brooks