Pushups can add muscle strength and definition to the shoulders, chest and arms. The exercise also affects your back, abdominal muscles, quads and glutes. Your hand placement influences which muscles in your body receive the optimal workout, with a wider stance placing tension on the chest muscles. Keeping your elbows close to the sides during the movement shifts the emphasis to the triceps. Consult a physician before beginning any exercise program.
Starting Position
Kneel on the floor and bring your feet together. Bend forward and place your hands on the floor, placing your hands slightly wider than shoulder-width apart to target and tone the chest muscles. Keep your fingers facing forward and adjust your hands to allow your body to extend fully without any bend at the knees or hips. Contract your core muscles, quadriceps and glutes to stiffen your torso and align your head with your spine. Bring your feet together with your toes pointed toward your shins.
Movement
While keeping your torso rigid, slowly lower your body to the floor. Prevent your hips from moving upward or your lower back from sagging during the descent. Allow your elbows to flare out and, as your chest touches the floor, press upward while keeping your torso rigid, hips down and lower back straight.
Wide Pushups
An article on 1000 Types of Pushups notes that wide pushups require you maintain a wider pushup stance, reducing your range of motion during the movement. This exercise can tone your chest and shoulder muscles by taking the tension off your triceps. Note that it may be impossible to raise and lower yourself more than one or two feet when performing wide pushups, depending on how wide you place your hands.
Tips
The American Council on Exercise notes pushing through the outside surface of your palm and heel provides greater force in your press and increased stability to your shoulders. Avoid placing your hands too wide apart when attempting to target the chest muscles; that can lead to injury. To increase resistance, do pushups with a weighted jacket or have a spotter place weight plates on your back. To add strength focus on pushing the floor away from you when pressing up.
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