The wide push-up
is an effective exercise for targeting the chest, shoulders, and triceps. It is a variation of the standard push-up, but with hands placed wider than shoulder-width apart. This places the focus more on the chest muscles, which can be beneficial for people looking to develop a strong upper body.
However, it is important to note that wide push-ups can sometimes lead to pain in the front of the shoulder. If this is the case, a narrower version of the push-up should be tried instead. This variation will still work the upper body muscles, but with a reduced emphasis on the chest.
By regularly incorporating both wide and narrow push-ups into a workout routine, you can increase strength and muscle tone in the upper body. Make sure to keep your body in a straight line while performing the exercise and keep your core tight. This will help to ensure the correct muscles are worked during the push-up, and that proper form is maintained.
For an extra challenge, you can also add weights or resistance bands to the wide push-up. This will help to increase the intensity of the exercise, making it even more effective for building strength and muscle. To ensure safety, make sure to start light and gradually increase the weight as you become stronger.
To incorporate the wide push-up into your workouts, follow these steps:
1. Start by positioning your hands wider than shoulder-width apart, supporting your body on your toes and hands in a plank position. Your elbows should be extended and your body should be in a straight line. Make sure not to allow your hips to sag.
2. Breathe in and begin the exercise by flexing your elbows, lowering your chest towards the floor.
3. Using your chest muscles, exhale and push your upper body back up to the starting position by extending your elbows.
4. Pause for a moment at the top, feeling the contraction in your chest muscles.
5. Repeat the movement for the desired number of repetitions.
It's important to note that wide push-ups can sometimes lead to pain in the front of the shoulder. If you experience any discomfort, it's recommended to try a narrower version of the push-up instead. This variation will still work the upper body muscles, but with a reduced emphasis on the chest.
To maximize the benefits of the wide push-up, incorporate it into your regular workout routine. Aim for 3-4 sets of 8-12 repetitions, gradually increasing the intensity as you become stronger. Remember to keep your body in a straight line and engage your core throughout the exercise to maintain proper form.
For an extra challenge, you can add weights or resistance bands to the wide push-up. This will increase the intensity of the exercise, making it even more effective for building strength