Wide Push-ups

Wide push-ups are a variation of the standard push-up where the hands are placed wider than shoulder-width apart. This shift in hand placement emphasizes the chest muscles, especially the outer portions, while also engaging the shoulders and triceps. Wide push-ups are a great exercise for building upper body strength and increasing chest muscle activation.

Wide push-ups are a great variation to add to your workout routine if you want to focus on chest development and improve upper body strength. Whether you’re a beginner or an advanced athlete, wide push-ups offer a scalable, effective way to challenge your muscles and build a stronger, more defined upper body.

Steps to Perform a Proper Wide Push-up

1. Hand Placement:

• Begin in a high plank position, but place your hands wider than shoulder-width apart. The wider your hands, the more focus on the chest.

• Keep your body in a straight line from your head to your heels, with your feet together or slightly apart for balance.

2. Body Alignment:

• Engage your core and glutes to maintain proper alignment. Avoid letting your hips sag or raising them too high.

3. Lower Your Body:

• Inhale as you slowly bend your elbows and lower your chest toward the floor. Keep your elbows pointing outward, but not excessively flared, as you lower yourself.

• Lower your chest until it nearly touches the ground, or as far as your range of motion allows.

4. Push Back Up:

• Exhale and push through your palms to extend your arms and lift your body back to the starting position. Focus on using your chest muscles to initiate the movement while maintaining control.

Benefits of Wide Push-ups

• Greater Chest Activation: The wide hand placement places a greater emphasis on the chest muscles, particularly the outer portions, making it an effective exercise for chest development.

• Builds Upper Body Strength: Wide push-ups target the chest, shoulders, and triceps, making it an excellent exercise for overall upper body strength.

• Improves Shoulder Stability: By engaging the muscles around the shoulders, wide push-ups help improve shoulder stability and reduce the risk of injury in other exercises.

• Increases Core Engagement: Like standard push-ups, wide push-ups require core engagement to maintain proper form, helping to strengthen the abdominals and lower back.

• No Equipment Needed: Wide push-ups can be done anywhere, making them a versatile and accessible exercise for building upper body strength.

• Improves Push-up Form: By working on wide push-ups, you can improve your overall push-up form, which can translate into better performance in other push-up variations.

• Enhances Muscle Endurance: Regular practice of wide push-ups helps build muscle endurance in the chest, shoulders, and triceps, improving performance in upper body exercises and daily activities.

Primary Muscles:

•Chest: Pectoralis major and minor (greater emphasis on the outer chest)

•Shoulders: Anterior deltoids

•Triceps: Triceps brachii (back of the arms)

Secondary Muscles:

•Core: Abdominals and obliques (for stabilization)

•Lower Back: Erector spinae (to maintain body alignment)

•Legs: Quadriceps and glutes (engaged to keep the body stable)

•Serratus Anterior: Assists in scapular stability during the movement