Wide Pushups: Video Tutorial & Exercise Guide
| Workout | Wide Pushups |
| Primary Muscle Group | Chest |
| Secondary Muscle Group | Shoulders, Triceps |
| Equipment Required | Bodyweight |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Wide Pushups: Video Tutorial & Exercise Guide
Wide Push-Ups: Step-by-Step Guide
- Step 1: Begin in a standard push-up position with your hands placed wider than shoulder-width apart, your body forming a straight line from head to heels, and your feet hip-width apart.
- Step 2: Engage your core, keeping your body straight, and ensure your arms are fully extended. Your hands should be positioned wider than usual to emphasize your chest.
- Step 3: Lower your body by bending your elbows out to the sides, bringing your chest toward the floor. Keep your elbows flared out to emphasize your chest muscles.
- Step 4: Once your chest is just above the floor, pause briefly before pressing back up through your palms to the starting position, fully extending your arms.
- Step 5: Repeat for the desired number of reps, maintaining control and proper form throughout the exercise.
Wide Push-Ups: Overview
Wide push-ups are a variation of the traditional push-up that primarily targets the chest, particularly the outer portion of the pectoral muscles, while also engaging the shoulders and triceps. By placing your hands wider than shoulder-width apart, you increase the emphasis on the chest muscles, making it an excellent exercise for developing upper body strength and chest definition.
This exercise is great for building a fuller chest and improving upper body endurance. It can be incorporated into any workout routine, from beginner to advanced levels, to add variety and increase chest muscle activation.
Wide Push-Ups: Benefits
Wide push-ups primarily target the chest muscles, particularly the outer pectorals, while also engaging the triceps and shoulders. This movement helps to improve chest strength and definition, contributing to a fuller and more developed chest.
This variation also reduces the strain on the elbows and wrists compared to a narrower hand placement, making it a great alternative for those who may experience discomfort during standard push-ups. Wide push-ups enhance shoulder mobility and stability as well.
Additionally, wide push-ups activate the core muscles as you work to maintain a stable and straight body position, helping to build overall upper body strength and endurance.
Wide Push-Ups: Pro Tips & Advanced Techniques
Keep your body in a straight line throughout the movement, avoiding sagging hips or an arched back. Focus on engaging your chest muscles as you lower your body and push back up. For an added challenge, try slowing down the tempo or incorporating a pause at the bottom of the movement to increase time under tension. Ready to expand your chest development? Let’s push!
Wide Push-Ups: Progression Plan
Beginner
Intermediate
Advanced
Wide Push-Ups: Frequently Asked Questions (FAQs)
What muscles do Wide Push-Ups target?
+Wide push-ups primarily target the chest muscles, specifically the outer chest, while also engaging the shoulders, triceps, and core for stabilization.
Are Wide Push-Ups suitable for beginners?
+Yes, wide push-ups are suitable for beginners. Start with a narrower hand placement and gradually increase the width as you become more comfortable. You can also perform them on your knees to reduce the intensity.
How can I make Wide Push-Ups more challenging?
+To increase the difficulty, try slowing down the movement, adding a pause at the bottom, or wearing a weighted vest. You can also elevate your feet or perform the exercise on an unstable surface for added intensity.
How often should I include Wide Push-Ups in my routine?
+Include wide push-ups 1-2 times per week as part of your upper body or chest workout. They pair well with other push-up variations or pressing exercises for a comprehensive chest routine.
What common mistakes should I avoid when doing Wide Push-Ups?
+Avoid letting your hips sag or flaring your elbows out too much. Keep your body in a straight line and ensure your chest is leading the movement to fully engage your muscles.
