Wide Push-Up

Wide Push-Up is a variation of the classic push-up, where the hands are placed wider than shoulder width. This exercise focuses primarily on the chest muscles (pectoralis major) and shoulders (deltoideus), while also engaging the triceps and core muscles. By changing the hand position, the activation of these muscle groups is increased, making the Wide Push-Up an effective upper body exercise. :contentReference[oaicite:0]{index=0}

Correct Execution of the Wide Push-Up

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed wider than shoulder-width apart and your feet together.
  2. Keep the body in a straight line from head to heels and engage the core muscles to maintain stability.
  3. Slowly lower your chest toward the floor by bending your elbows outward until your chest almost touches the floor.
  4. Press through the palms to extend the arms and return to the starting position.
  5. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Hanging hips: Make sure to keep the hips in line with the body to avoid unnecessary strain on the lower back.
  • Too wide hand position: Place hands slightly wider than shoulder width; too wide a position can increase the risk of shoulder injuries.
  • Insufficient depth: Lower the chest close to the floor to ensure full activation of the pectoral muscles.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees to reduce stress and focus on proper form.
  • Advanced: Add a clap at the top of the movement or use a weight vest to increase the intensity.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body towards the floor and exhale as you push back up to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Wide Push-Up:

Back to blog