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Wide Push-up

Exercise Profile

Body PartChest
EquipmentBody weight
Primary MusclesPectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Secondary MusclesDeltoid Anterior, Triceps Brachii
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Introduction to the Wide Push-up

The Wide Push-up is a powerful upper body exercise that primarily targets the chest, shoulders, and triceps, while also engaging the core muscles. It is suitable for anyone looking to build upper body strength and improve their physical fitness, from beginners to advanced athletes. People may want to incorporate Wide Push-ups into their workout routine due to its effectiveness in enhancing muscle definition, promoting better posture, and improving overall body strength without the need for gym equipment.

Performing the: A Step-by-Step Tutorial Wide Push-up

  • Keep your feet together and your body in a straight line as you lower your body by bending your elbows.
  • Make sure to keep your core tight and your head in neutral position, looking down at the floor.
  • Lower your body until your chest almost touches the floor, ensuring your elbows are flaring out during the descent.
  • Push your body back up to the starting position, fully extending your arms but not locking them out, and repeat the process for your desired number of repetitions.

Tips for Performing Wide Push-up

  • Maintain a Straight Body: It's crucial to keep your body straight from head to heels throughout the exercise. Avoid sagging your hips or lifting your buttocks, as this can lead to lower back strain. Imagine a straight line running from your head to your heels and try to maintain this alignment throughout the exercise.
  • Controlled Movement: Avoid rushing through the push-ups. Make sure to lower your body in a controlled manner until your chest is almost touching the floor, and then push back up to the starting position. This controlled movement will help to engage all the necessary muscles and reduce the risk of injury.
  • Proper Breathing: B

Wide Push-up FAQs

Can beginners do the Wide Push-up?

Yes, beginners can do the Wide Push-up exercise. However, it might be more challenging for beginners as it requires a bit more strength and stability than the standard push-up. It's important to start slowly and focus on form rather than quantity. If it's too difficult, they can start with modified versions such as push-ups on their knees or against a wall until they build up strength. It's always recommended to consult with a fitness professional to ensure proper form and prevent injury.

What are common variations of the Wide Push-up?

  • The Diamond Wide Push-up involves placing your hands closer together while maintaining a wide stance, providing a greater challenge to the triceps and shoulders.
  • The Staggered Wide Push-up involves placing one hand further forward than the other, which challenges your core stability and targets different muscle groups.
  • The Single Arm Wide Push-up involves lifting one arm off the ground, which greatly increases the difficulty and targets the stabilizing muscles in your core and lower body.
  • The Plyometric Wide Push-up involves pushing off the ground with enough force to lift your hands off the ground, which incorporates explosive power into the exercise.

What are good complementing exercises for the Wide Push-up?

  • The Incline Push-Up also complements the Wide Push-Up because it places more focus on the lower part of the chest and the shoulders, which can help to enhance overall chest development and strength.
  • The Dumbbell Bench Press is another beneficial exercise that complements the Wide Push-Up as it allows for a greater range of motion, thereby working the chest muscles in a different way and promoting muscle growth and strength.

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  • Push-up variations for chest.