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Wide Grip Push Ups 101 Video Tutorial

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Wide Grip Push Ups
Wide Grip Push Ups

Exercise Synopsis

Target Muscle Group

Chest

Secondary Targets

Execution

Compound

Force Type

Push (Bilateral)

Required Equipment

Bodyweight

Fitness Level

Beginner

Variations

None

Alternatives

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

Wide Grip Push-Ups are a bodyweight exercise primarily targeting the chest muscles, with secondary emphasis on the abs, shoulders, and triceps. This variation involves positioning the hands wider than shoulder-width apart, which enhances the activation of the pectoral muscles while also engaging the core and stabilizing muscles throughout the shoulders and arms. Ideal for individuals looking to improve upper body strength and muscular endurance, wide grip push-ups can be performed anywhere, requiring no additional equipment, making them a convenient choice for home workouts or outdoor fitness routines.

How to Perform

  1. Begin by getting on all fours on the floor, ensuring your hands are placed wider than shoulder-width apart. Tuck your toes under and position your knees directly beneath your hips.

  2. Gradually extend one leg back at a time, transitioning into a straight-arm plank position with your body in a straight line from head to heels. Keep your elbows locked and your head aligned in a neutral position, gazing down at the floor.

  3. To initiate the descent, engage your shoulder blades by pulling them back and down while slightly bending your elbows. Lower your body slowly until your upper arms reach a parallel position with the ground or your chest touches the floor.

  4. From this low position, push yourself back up to the starting stance by straightening your elbows and pressing firmly into the floor with your palms.

  5. Continue to perform this exercise for your targeted number of repetitions, maintaining a steady and controlled motion to maximize effectiveness. Remember to keep your core engaged throughout the movement to provide stability and support for your lower back.

  6. For added variation, consider incorporating pauses at the bottom of the push-up or experimenting with tempo to challenge your muscles further.

Tips

  1. When you reach the bottom position of the push-up, aim to keep your arms forming a straight line rather than a “T” shape. This will ensure proper alignment and muscle activation.

  2. Maintain a straight and stable spine throughout the exercise, treating the push-up like a dynamic plank. This rigidity will help engage your core effectively.

  3. Before lowering your body, engage your glutes and tighten your abdominal muscles to keep your ribcage in a neutral position.

  4. Keep your chin tucked and avoid looking forward; instead, focus your gaze slightly downward to maintain proper neck alignment.

  5. Visualize pushing your thumbs toward each other as you perform the movement. This mental cue can enhance the activation of your chest muscles.

  6. Be mindful not to let your head lean forward; your chest should make contact with the ground simultaneously with your nose.

  7. Concentrate on exerting force away from the ground as you push yourself up, enhancing the effectiveness of the movement.

  8. At the top of each repetition, ensure you press all the way through the ground and allow your shoulder blades to move freely around your ribcage.

  9. Many people tend to shorten their repetitions, which limits the benefits of the exercise; strive to complete each rep fully for maximum results.

How Not to Perform

  1. Avoid Sagging Hips: Do not let your hips drop toward the ground, which can cause strain on your lower back. Keep your body in a straight line from head to heels by engaging your core and glutes.

  2. Don't Flare Elbows: Refrain from allowing your elbows to flare out excessively away from your body. Instead, keep them at a 45-degree angle to promote better engagement of the chest and reduce shoulder strain.

  3. Skip Incomplete Reps: Avoid cutting your repetitions short by not descending fully. Ensure that your chest reaches near the ground to maximize muscle activation in the pectorals and to get the full benefit of the movement.

  4. Neglecting Core Engagement: Don’t forget to brace your abs throughout the exercise. Failing to engage your core can lead to improper form and unnecessary energy expenditure.

  5. Misaligning the Neck: Avoid looking forward or letting your head jut forward during the exercise. Keep your neck in a neutral position with your chin slightly tucked to prevent strain and maintain alignment.

  6. Inconsistent Breathing: Don't hold your breath while performing the push-ups. Maintain a steady breathing pattern, exhaling as you push up and inhaling as you lower your body to ensure proper oxygen flow and energy efficiency.

  7. Rushed Movements: Avoid performing the exercise too quickly. Focus on a controlled tempo to enhance muscle engagement and prevent injury. Rushing can lead to poor form and wasted energy.

  8. Neglecting Shoulder Mobility: Do not ignore the importance of shoulder mobility. If you feel discomfort or tightness, ensure you warm up adequately and perform shoulder mobility exercises before starting.

  9. Ignoring Pain Signals: Do not push through pain or discomfort, especially in your shoulders or wrists. If you experience sharp pain, stop the exercise to prevent injury and assess your form or consult a professional if necessary.

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.

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