![]() ![]() No matter what type of Push Up you do and even if you think it's easy, for optimal results and less risk of injury it's essential to do them with the proper form. Note: Try twisting your palms slightly outward for a more comfortable upward push. If you don't have enough strength or have a limited range of motion in the joints, progress slowly by pushing yourself away from a wall or a bar in standing position. Note: Not only the elbow, but also the wrist suffers more stress in the narrow hand placement during push up. Palms placed narrower than shoulder width, almost touching each other. ![]() Get yours and see progress in your upper body! How often should you train chest? Workout plans for building muscle at home without equipment are available in the Madbarz Premium. The most popular Madbarz routine is a perfect example of a push up workout that shocks and builds your muscle based on this principles. Furthermore, changing the hand position helps you break strength plateaus. The wider hand placement uses chest and triceps as well, but places more emphasize on the outer chest (while the narrow placement targets the inner part of the chest more).įor a balanced muscle growth of the upper body it's best to combine various hand placements in the same workout. It places more stress on the elbows than the wider hand placement and therefore requires an advanced level of strength and control. However, harder also means a bit more risky. The narrow variation is thereby somewhat harder to do for most people. In general, the narrower (close) hand placement involves higher muscle activation of both, the chest and the triceps. The pushing mechanics is similar, but the different hand placement creates a change in the intensity of muscle activation. What is the difference between Wide and Close Hand Push Up variations?īoth variations of Push Up use the same muscles, but they create different muscle responses. Many variations of the Push Up efficiently build muscle and strength in the upper body, but for best results it's important to know the difference. ![]()
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