Wide push-up
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.
Type:
Strength
Muscles Used:
Chest
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- The wide push-up provides a greater chest stretch and emphasis than narrower push-up variations, making it an effective way to strengthen the chest, triceps, upper back, and shoulders.
- It can be more difficult than narrower push-ups, depending on the depth of the exercise.
- For an extra challenge, weights or resistance bands can be added to the wide push-up to increase the intensity of the exercise.
- Make sure to start light and gradually increase the weight as you become stronger to ensure safety.
Step by Step Instructions For Wide push-up
- Assume the push-up position on your toes, with your hands placed wider than shoulder-width apart.
- Ensure that your body is in a straight line from your head to your heels, and engage your core muscles to maintain stability.
- Lower your body towards the floor by bending your elbows, keeping them pointed out to the sides.
- Stop just before your chest touches the floor, maintaining tension in your chest, shoulders, and triceps.
- Push through your hands to extend your arms and return to the starting position.
- Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and engaging the targeted muscles.
- If you experience pain in the front of your shoulders, consider trying a narrower version of the push-up to reduce the emphasis on the chest muscles.
- To increase the challenge, you can incorporate weights or resistance bands into the exercise.
- Start with light weights or resistance and gradually increase as you become stronger, ensuring safety and proper form.
- Incorporate both wide and narrow push-ups into your workout routine to target different muscles and promote overall upper body strength and muscle tone.
Warm Up Tips
- Start by getting into the push-up position on your toes with your hands outside your shoulders. Keep your body straight and your head aligned.
- Lower your body towards the floor, bending your elbows while keeping your body straight. Stop before touching the floor and push your elbows out to the sides.
- Push back through your hands to fully extend your arms and repeat for the desired number of repetitions.
- Alternate between wide and narrow push-ups to target different muscles in your upper body.
- If you experience shoulder pain, try a narrower version of the push-up to reduce emphasis on the chest muscles.
- Keep your body in a straight line and engage your core muscles throughout the exercise.
- To increase the challenge, add weights or resistance bands to the wide push-up gradually as you become stronger.
Wide push-up Safety Tips
- Ensure proper form: Keep your body in a straight line from head to toe throughout the exercise. This will help target the intended muscles and prevent strain on other areas of the body.
- Start with the correct hand placement: Place your hands outside your shoulders, wider than shoulder-width apart. This will target the chest muscles more effectively. If you experience shoulder pain, try a narrower hand placement.
- Control your descent: Lower your body towards the floor, allowing your elbows to break. However, stop short of touching the floor to maintain tension in the muscles. Avoid dropping your body too quickly, as this can strain the shoulders.
- Engage your core: Keep your core muscles tight throughout the exercise. This will help stabilize your body and prevent excessive arching or sagging of the back.
- Press back through your hands: As you push back up, focus on fully extending your arms to engage the triceps. This will help strengthen the back of your arms.
- Gradually increase intensity: If you want to challenge yourself, you can add weights or resistance bands to the exercise. However, start with light weights and gradually increase the resistance as you become stronger to avoid injury.
- Listen to your body: If you experience any pain or discomfort, especially in the front of the shoulder, stop the exercise and consult with a healthcare professional. It’s important to prioritize safety and avoid pushing
Incorporating Into Other Workouts
To incorporate the wide push-up into your workout routine, follow these steps:
1. Start by assuming the push-up position on your toes, with your hands placed wider than shoulder-width apart.
2. Ensure that your body is in a straight line from your head to your heels, and engage your core muscles to maintain stability.
3. Lower your body towards the floor by bending your elbows, keeping them pointed out to the sides.
4. Stop just before your chest touches the floor, maintaining tension in your chest, shoulders, and triceps.
5. Push through your hands to extend your arms and return to the starting position.
6. Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and engaging the targeted muscles.
7. If you experience pain in the front of your shoulders, consider trying a narrower version of the push-up to reduce the emphasis on the chest muscles.
8. To increase the challenge, you can incorporate weights or resistance bands into the exercise.
9. Start with light weights or resistance and gradually increase as you become stronger, ensuring safety and proper form.
10. Incorporate both wide and narrow push-ups into your workout routine to target different muscles and promote overall upper body strength and muscle tone.
By regularly incorporating the wide push-up into your workouts, you can strengthen your chest, triceps, upper back, and shoulders. Additionally, adding weights or resistance bands can increase the intensity of the exercise for even greater results. Remember to start with lighter weights and