How To Do Wide Push Ups
Wide push ups are a variation of the traditional push up that targets the chest, shoulders, and triceps more intensely. This exercise involves placing your hands wider than shoulder-width apart, which shifts the focus to the outer chest muscles. Proper form is crucial to avoid injury and maximize effectiveness.
Step-by-Step Guide to Properly Execute Wide Push Ups
Starting Position
Begin by finding a flat surface. Place your hands on the ground wider than shoulder-width apart, ensuring your fingers are pointing forward. Your feet should be together or slightly apart, and your body should form a straight line from head to heels.
Lowering Phase
Bend your elbows and lower your body towards the ground while keeping your elbows at a 45-degree angle from your body. Focus on maintaining a straight line from your head to your heels. Lower yourself until your chest is just above the ground.
Pushing Phase
Push through your palms to raise your body back to the starting position. Keep your core engaged and avoid sagging your hips or arching your back. Ensure your hands remain in the wide position throughout the movement.
Finishing Position
At the top of the movement, pause briefly before lowering again. Maintain control and avoid locking your elbows. Focus on your breathing, inhaling as you lower and exhaling as you push up.
Wide Push Ups Workout Plan for All Levels
- Beginner: 3 sets of 5-8 reps, 1-2 minutes rest, 2-3 times per week.
- Intermediate: 4 sets of 10-15 reps, 1 minute rest, 3-4 times per week.
- Advanced: 5 sets of 15-20 reps, 30-45 seconds rest, 4-5 times per week.
What Are The Benefits Of Wide Push Ups
- Targets the outer chest muscles
- Improves shoulder stability
- Strengthens triceps and core
- Builds upper body strength
- Prepares for more advanced push up variations
Common Mistakes to Avoid
- Letting hips sag: Keep your body in a straight line.
- Flaring elbows too wide: Maintain a 45-degree angle to protect your shoulders.
- Not going low enough: Lower your chest close to the ground for full range of motion.
- Holding breath: Breathe steadily throughout the movement.
Similar Exercises To Try For Your Workout.
FAQ About Wide Push Ups
Yes, wide push-ups are effective for building chest muscles. They target the outer part of your chest more than regular push-ups. When you place your hands wider than shoulder-width, it helps to stretch and strengthen the chest muscles. To get the best results, focus on your form and do them regularly as part of your workout routine.
Yes, wide push-ups do work your chest more than regular push-ups. When you place your hands wider apart, it puts more focus on your chest muscles. Regular push-ups use your chest, shoulders, and triceps more evenly. If you want to target your chest more, try wide push-ups. Just make sure to keep your body straight and lower yourself properly for the best results.
Yes, wide push-ups can help improve your upper body strength. They target your chest, shoulders, and triceps more than regular push-ups. By spreading your hands wider, you engage different muscles, which can lead to better strength and muscle growth. Just make sure to maintain good form to avoid injury and get the most benefit.
Yes, wide push-ups can help improve your push-up form. They target different muscles, especially in your chest and shoulders. By practicing wide push-ups, you can build strength and stability, which can make regular push-ups easier. Focus on keeping your body straight and lowering yourself properly. This will help you develop better technique for all types of push-ups.
