Wide Push Up

Muscle Groups Involved

Chest/Pecs - Primary
Chest/Pecs - Outer - Primary
Lats - Secondary
Triceps - Primary

Highlights

Keep your abs, quads, and glutes all braced.
Place hands about 6 inches wider than shoulders.
Turn your fingers 5-15 degrees outwards.
Look down at the floor. Do not lift your head up.

Description

The Wide Pushup is a challenging variation on the classic Push Up exercise that emphasizes the chest or pectoral muscles more. It provides a bigger stretch to your chest while challenging stabilizing

The Wide Pushup is a challenging variation on the classic Push Up exercise that emphasizes the chest or pectoral muscles more. It provides a bigger stretch to your chest while challenging stabilizing muscles like the biceps. To perform the Wide Push Up start in the typical push up position with your hands placed at shoulder height. Widen your hand position so that your hands are about 6 inches wider than your shoulders. Adjust to your comfort level. Turn your fingers slightly out, about 5-15 degrees, to take pressure off of your wrist. Brace your abdominals, quads, and glutes to stabilize your entire body. Lower yourself under control by bending your elbows and letting your shoulder blades retract backwards. Pause briefly in the stretched position. You can touch your chest to the floor but do not rest there. Press yourself back up to the starting position.

Common Mistakes

Do not shrug your shoulders up. Instead “push your armpits towards your h

Do not shrug your shoulders up. Instead “push your armpits towards your hips” to stabilize your shoulders. Do not forget to brace your core and legs. It is easier to perform a pushup with a rigid body. Do not bounce at the bottom or neglect to go all the way down.

Pro Tips

Push your armpits towards your hips to stabilize your shoulders. Think abou

Push your armpits towards your hips to stabilize your shoulders. Think about bringing your elbows and hands together as you press yourself back up to the starting position to increase chest activation.

Purpose

The Wide Pushup emphasizes the chest (pectorals) and can teach athletes how

The Wide Pushup emphasizes the chest (pectorals) and can teach athletes how to use their back musculature like the lats to stabilize themselves and aid in pressing movements. It also provides a good stretch on the chest muscles and increases the difficulty of the exercise.

Form

Your hands should be placed outside the width of your shoulders with your f

Your hands should be placed outside the width of your shoulders with your fingers pointing about 5-15 degrees out. Your spine should be neutral throughout the movement.