Pushups (Close and Wide Hand Positions)

StrengthBeginner ChestShouldersTriceps Bodyweight

1. Hands wider (or closer) than shoulder-width, arms straight, body in one straight line.

2. Lower your chest to the floor with your body staying straight; push back up.

How to do it

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.

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.