Instructions:
- 1Begin in a high plank position, with hands set approximately twice shoulder-width apart
- 2Lower your body until your chest is an inch from the ground
- 3Keep your elbows flared out at an angle, not straight back
- 4Push your body up and straighten your arms without locking the elbows
- 5Keep your body straight throughout the movement
Tips:
- Keep your core engaged to maintain stability
- Don’t let your lower back sag down
- Need advanced difficulty? Try elevating your feet
- Aim for a full range of motion
Mastering the Wide Hand Push-Up: A Comprehensive Guide
The wide hand push-up is a fantastic bodyweight exercise primarily targeting the chest. This variation of the classic push-up involves placing the hands wider than shoulder-width apart, which shifts the emphasis onto the pectoral muscles more effectively than traditional push-ups. If you’re diving into this exercise, it's essential to grasp the proper form and understand the muscles worked to maximize your results.
Muscles Worked
When performing wide hand push-ups, the main muscles engaged include:
- Pectoralis Major: This is the primary muscle worked, aiding in the pushing motion.
- Deltoids: The shoulders assist in stabilizing the upper body.
- Triceps: While the triceps are involved, they play a secondary role compared to the chest muscles.
Wide Grip vs. Regular Push-Ups
The difference between wide grip push-ups and regular push-ups lies primarily in hand placement. With wide arm push-ups, you target the outer pectoral fibers, whereas regular push-ups work the chest muscles more uniformly. This variation also helps in developing upper body strength more holistically, making it an excellent addition to your workout routine.
How to Perform a Wide Hand Push-Up
- Start in a plank position, ensuring that your body forms a straight line from head to heels.
- Place your hands wider than shoulder-width apart, fingers facing forward.
- Lower your body towards the ground, keeping your elbows flared out at about a 45-degree angle.
- Push through your palms to return to the starting position, engaging your chest throughout the movement.
Tips for Proper Form
- Engage Your Core: Maintain a tight core to support your spine throughout the movement.
- Control Your Movement: Focus on a slow and controlled descent and ascent to maximize muscle engagement.
- Breath Technique: Inhale as you lower your body and exhale as you push up.
- Modify as Needed: If you're struggling with full push-ups, consider performing them on your knees until you build enough strength.
Incorporating Wide Hand Push-Ups into Your Routine
Wide hand push-ups can be an effective way to enhance your upper body strength and overall fitness. Consider adding them to your workout routine two to three times per week for optimal results. Remember to listen to your body and gradually increase the number of repetitions as you progress.
Whether you refer to them as wide grip push-ups or wide arm push-ups, this exercise is a simple yet powerful way to build strength and muscle definition across the chest and shoulders.