Wide Push-Up
Also known as: Wide-Arm Push-Up, Wide-Grip Push-Up, Wide Hand Push-Up
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Body Part: Chest
Description
The Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By positioning the hands wider than shoulder-width apart, it emphasizes the outer portion of the pectoral muscles and increases the involvement of the anterior deltoids.
How to Perform
- Start in a plank position with your hands placed wider than shoulder-width apart on the floor.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Lower your chest towards the ground by bending your elbows out to the sides.
- Stop when your chest is just above the floor, ensuring your elbows are at about a 90-degree angle.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions while maintaining proper form.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Ensure your hands are positioned wider than shoulder-width to target the chest effectively.
- Maintain a straight line from head to heels to prevent lower back strain.
- Engage your core throughout the movement to stabilize your body.
- Control the descent and avoid letting your chest touch the ground.
- Focus on breathing; inhale as you lower down and exhale as you push up.
- If you're struggling with form, start on your knees and progress to full push-ups as you build strength.
Common Mistakes
- Hands placed too wide, causing excessive strain on shoulders.
- Elbows flaring out excessively, reducing chest engagement.
- Sagging hips, leading to lower back strain.
- Incomplete range of motion, limiting muscle activation.
- Neck craning forward, causing neck strain.
- Lack of core engagement, resulting in unstable posture.
- Dropping too quickly without control, increasing injury risk.
- Hands not aligned with shoulders, causing joint discomfort.
- Uneven hand placement, leading to muscle imbalance.
- Failing to maintain a straight line from head to heels.
Recommended Exercises
Explore exercises related to Wide Push-Up for chest training and similar movement patterns.
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