Wide Grip Incline Push Up 101 Video Tutorial
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Overview
The Wide Grip Incline Push-Up is an effective bodyweight exercise that primarily targets the chest muscles while also engaging the abs, shoulders, and triceps as secondary muscle groups. By positioning the hands wider than shoulder-width apart and performing the push-up on an incline, the exercise emphasizes the upper portion of the chest, providing a unique variation to the traditional push-up. This movement not only enhances chest strength but also helps improve stability and coordination across the upper body, making it an excellent addition to any bodyweight workout routine. The only equipment required is a stable elevated surface, making it accessible and easy to perform anywhere.
How to Perform
Begin in a tall kneeling position, placing your hands on a bench or elevated surface wider than shoulder-width apart. Keep your knees aligned directly beneath your hips, and your toes tucked underneath you for stability.
Extend one leg behind you at a time, bringing your body into a full push-up position with your legs straight and feet resting on the ground. Ensure your arms are fully extended, and your head is in a neutral alignment, looking down at the floor.
To begin the movement, slowly lower your chest toward the bench by squeezing your shoulder blades together and gently bending your elbows. Engage your core and keep your body in a straight line.
Continue lowering yourself until your chest makes contact with the bench, ensuring your form remains controlled and steady throughout.
Reverse the motion by pressing your palms firmly into the bench, straightening your elbows, and pushing your body back up to the starting position.
Perform the exercise for the desired number of repetitions, maintaining focus on smooth, controlled movements throughout.
Tips
Form and Alignment: Ensure your arms are positioned in a way that, when you're at the bottom of the movement, they form a straight line resembling an arrow rather than a "T" shape. This alignment helps target the chest more effectively.
Body Position: Maintain a rigid spine throughout the entire exercise. Think of your body as a moving plank, keeping your core engaged and your body in a straight line from head to heels.
Engage Core and Glutes: Before you begin lowering yourself, squeeze your glutes and brace your core. This will help keep your ribcage neutral and prevent unnecessary movement during the descent.
Head Position: Keep your chin tucked and avoid looking forward. Instead, keep your gaze directed down toward the floor to maintain proper neck alignment.
Activate the Chest: Imagine you're trying to bring your thumbs together as you perform the push-up. This mental cue helps engage the pectoral muscles more effectively during the movement.
Avoid Forward Head Movement: As you lower yourself, ensure your head doesn’t jut forward. Your chest and nose should make contact with the bench at the same time for proper form.
Maximize Push-Up Range: Focus on pushing yourself as far away from the floor as possible during the upward phase of the movement. This will help you achieve maximum activation of the chest muscles.
Full Range of Motion: At the top of the repetition, make sure to push all the way through the floor, allowing your shoulder blades to move around your ribcage. Avoid cutting the movement short, as this limits the effectiveness of the exercise.
How Not to Perform
Avoid Sagging or Arching the Back: Do not let your lower back sag or over-arch. This compromises your form and can lead to back strain. Keep your core and glutes engaged throughout the movement to maintain a straight line from your head to your heels, like a moving plank.
Don’t Place Hands Too Close or Too Wide: While the hands should be wider than shoulder-width, avoid going excessively wide, as this can strain your shoulders and decrease the focus on your chest. Keep your hands just wide enough to feel a good stretch in the chest without discomfort.
Don’t Let the Elbows Flare Out: Avoid having your elbows flare out to the sides excessively. This can place unnecessary stress on your shoulder joints. Instead, keep your elbows at about a 45-degree angle to your torso as you lower yourself.
Don’t Look Forward: Never look forward or up during the movement. This can cause neck strain. Instead, keep your head neutral and look directly at the floor, ensuring that your neck is in alignment with your spine.
Avoid Incomplete Reps: Do not cut your range of motion short by not fully descending or not pushing all the way back up. Your chest should touch the bench at the lowest point, and you should extend your elbows fully at the top to ensure maximum muscle engagement.
Don’t Overextend the Elbows at the Top: Avoid locking your elbows completely at the top of the push-up. Doing so places unnecessary strain on the elbow joints. Instead, stop just short of locking out your elbows to keep constant tension on the chest and triceps.
Don’t Rush the Movement: Speeding through the push-up will decrease the activation of the target muscles and increase the risk of injury. Perform the movement slowly and with control, especially during the descent, to fully engage the chest, shoulders, and triceps.
Don’t Neglect Your Core: Failing to engage your core can lead to an unstable body position and increase the risk of lower back pain. Make sure your abs are braced and your body stays in a straight line throughout the entire movement.
Don’t Use Your Neck to Push Up: Do not push up by jutting your head forward. This can create tension in your neck and reduce the efficiency of the push-up. Focus on pushing through your palms and driving the chest away from the bench.
Don’t Keep the Feet Too Far Apart: Spreading your feet too far apart can decrease stability and lead to a less effective movement. Keep your feet closer together to maintain balance, while still having enough space for proper body alignment.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
