Wide Push-Up Plank Hold 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Wide Push-Up Plank Hold is a bodyweight exercise that primarily targets the chest while also engaging the shoulders as a secondary muscle group. It involves holding the plank position with hands placed wider than shoulder-width apart, which increases the activation of the chest and stabilizing muscles. This exercise emphasizes isometric strength, requiring you to maintain a stable, straight-body posture without movement, while keeping the core tight and shoulders engaged. It helps improve upper-body endurance, shoulder stability, and chest activation, making it an effective addition to a push-up or upper-body strength routine.
How to Perform
Start by positioning yourself face-down on the floor with your hands placed wider than shoulder-width apart and your feet together or slightly apart for stability.
Press through your palms to lift your body off the ground, forming a straight line from your head to your heels, keeping your neck neutral and gaze slightly forward.
Engage your core, glutes, and legs to maintain a rigid, straight-body plank position, avoiding any sagging or arching of the lower back.
Ensure your shoulders are directly above your wrists and slightly retracted to protect the joints while activating the chest.
Keep your elbows slightly bent to reduce joint strain, and focus on distributing your weight evenly across both hands.
Hold this position steadily, breathing deeply and maintaining tension in your chest, shoulders, and core.
Aim to hold for the desired duration, gradually increasing time as your strength and endurance improve.
To finish, slowly lower your knees or body to the floor and relax your muscles before resting.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and body in a straight line to prevent sagging or arching of the lower back.
Distribute your weight evenly across both hands to reduce shoulder strain and maximize chest engagement.
Slightly bend your elbows to protect your joints and maintain stability.
Engage your glutes and legs to help maintain a rigid plank position.
Avoid letting your shoulders collapse; keep them retracted and active throughout the hold.
Focus on controlled breathing to maintain endurance and reduce tension buildup.
Keep your head neutral and gaze slightly forward to protect your neck.
Gradually increase hold duration rather than rushing, building strength and endurance over time.
If your wrists hurt, try placing your hands on push-up bars or a folded mat for better support.
Maintain mental focus on chest and shoulder activation to get the most benefit from the isometric hold.
How Not to Perform
Do not let your lower back sag or hips drop, as this shifts tension away from the chest and stresses the spine.
Avoid raising your hips too high, which reduces chest and shoulder activation and turns the exercise into a different movement.
Do not lock your elbows completely; this can strain your joints and reduce muscle engagement.
Avoid collapsing your shoulders toward your ears, which can cause shoulder discomfort and reduce chest activation.
Do not let your head drop or crane your neck upward; maintain a neutral neck alignment to prevent strain.
Avoid uneven weight distribution on your hands, which can lead to imbalance and unnecessary shoulder stress.
Do not hold your breath; breathing irregularly decreases endurance and stability.
Avoid rushing the hold duration beyond your current strength, which can cause poor form and injury.
Do not ignore engaging your core and glutes, as a loose midsection wastes energy and reduces exercise effectiveness.
Avoid performing the exercise on an unstable or slippery surface, which increases injury risk and decreases focus on the chest.
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.
