Instructions:
- 1Begin in a traditional push-up position, but spread your hands wider than shoulder width apart
- 2Lower your body until your chest almost touches the floor
- 3Push your body up returning to the starting position
- 4Keep your body straight throughout the exercise
- 5Repeat for the desired number of reps
Tips:
- Keep your core engaged throughout the exercise
- Don't let your lower back sag
- Ensure your neck is in a neutral position
- Your body should form a straight line from your head to your heels
Wide Hand Push-Up: Strengthening Your Chest
The wide hand push-up, also known as the wide grip push-up, is a powerful bodyweight exercise that primarily targets the pectoralis major clavicular head and pectoralis major sternal head. This variation of the traditional push-up not only enhances upper body strength but also improves muscle definition in the chest region. Whether you're looking to build muscle or improve your overall fitness, the wide grip push-up is an effective addition to your workout routine.
Muscles Worked
When performing wide hand push-ups, you're engaging multiple muscle groups. The main target muscles include:
- Pectoralis Major Clavicular Head
- Pectoralis Major Sternal Head
This exercise also involves core stabilization, as it requires maintaining a straight body line while lowering and raising your torso. The wider grip alters the emphasis on the chest muscles compared to regular push-ups, making it an excellent choice for those looking to diversify their strength training routine.
Form and Technique
To execute a proper wide hand push-up, follow these steps:
- Start in a plank position with your hands placed wider than shoulder-width apart.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your body until your chest nearly touches the ground, keeping your elbows flared out.
- Press back up to the starting position, ensuring your wrists remain aligned with your shoulders.
When comparing wide arm push-ups vs regular push-ups, it's important to note that wider grips create a deeper stretch in the chest, providing a more intense workout for the pectoral muscles.
Tips for Success
- Start with fewer repetitions and gradually increase as you gain strength.
- Focus on controlled movements, rather than rushing through the exercise.
- To target the same muscle groups with different variations, consider trying wide grip push-up alternatives such as box push-ups or incline push-ups.
- Make sure to warm up before beginning your workout to prevent injuries.
Incorporating wide grip push-ups into your workout routine can significantly enhance your chest development, strength, and overall fitness. Whether you prefer to call them wide hand push-ups or wide arm push-ups, this exercise is sure to yield impressive results when performed with the right form and dedication.