Performing push-ups with hands wide apart is a great way to target different muscles compared to standard push-ups. Here are step-by-step instructions for the exercise:
Video Instructions on How to Do Wide Push-ups
Wide Grip Push-Up:
- Starting Position:
- Begin by getting into a plank position with your hands placed wider than shoulder-width apart.
- Your palms should be flat on the floor, fingers pointing forward, and your body forming a straight line from head to heels.
- Body Alignment:
- Keep your core engaged to maintain a straight line from your head to your heels.
- Ensure that your hands are positioned slightly wider than shoulder-width. Wider hand placement targets the chest muscles more intensely.
- Elbow Position:
- As you lower your body, allow your elbows to flare out at about a 45-degree angle from your body. This targets the chest and shoulders more effectively.
- Descent:
- Lower your chest toward the floor by bending your elbows. Keep your body in a straight line without allowing your hips to sag or rise.
- Depth:
- Lower your body until your chest is just above the floor or as far as your flexibility allows.
- Ascent:
- Push through your palms, extending your arms to return to the starting position. Keep your body straight throughout the movement.
- Breathing:
- Inhale as you lower your body.
- Exhale as you push back up to the starting position.
- Repetition:
- Aim for a specific number of repetitions, or perform as many as you can while maintaining proper form.
- Sets:
- Start with 2-3 sets of 8-15 repetitions, depending on your fitness level. Adjust the number of sets and reps as needed.
- Rest:
- Take a brief rest between sets to allow your muscles to recover.
Tips:
- If you’re a beginner, you can modify this exercise by performing it on your knees until you build enough strength.
- Focus on maintaining good form throughout the entire movement to maximize effectiveness and minimize the risk of injury.
- Gradually increase the difficulty by adding more sets, reps, or incorporating variations as your strength improves.
Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any existing health concerns or conditions.
