Exercise Name: Wide Push-Ups
Target Muscle Group: Pectoralis Major (chest), Anterior Deltoids (shoulders), Triceps Brachii, Core
Equipment Needed: None (bodyweight exercise)
Instructions:
- Starting Position:
- Get into a high plank position with your hands placed wider than shoulder-width apart.
- Position your hands so that your fingers point forward and your palms are flat on the ground.
- Extend your legs behind you with your feet together and your body forming a straight line from head to heels.
- Engage your core, keep your back flat, and maintain a neutral head position by looking slightly forward.
- Execution:
- Begin the movement by bending your elbows and lowering your chest towards the floor.
- Keep your elbows pointing outwards to the sides to engage your chest muscles more effectively.
- Lower yourself until your chest is just above the floor or until you feel a stretch in your chest muscles.
- Inhale as you lower your body.
- Return:
- Exhale as you push through your hands to extend your arms and lift your body back to the starting position.
- Maintain control throughout the ascent, avoiding any jerky movements or locking out your elbows at the top.
Tips:
- Controlled Movement: Perform the exercise with a slow and controlled motion to maximize muscle engagement and reduce the risk of injury.
- Body Alignment: Keep your body in a straight line from head to heels throughout the movement.
- Breathing: Remember to inhale on the way down and exhale on the way up.
- Hand Position: Ensure your hands are placed wider than shoulder-width apart to target the chest muscles effectively.
Common Mistakes:
- Sagging or Arching Back: Maintain a straight line from head to heels to avoid placing unnecessary strain on your lower back.
- Partial Reps: Ensure you complete a full range of motion by lowering your chest close to the floor and fully extending your arms at the top.
- Flaring Elbows: While wide push-ups do involve elbows pointing outwards, ensure they are not excessively flared to avoid shoulder strain.
Modifications:
- Beginner: If wide push-ups are too challenging, start with knee wide push-ups or perform the exercise against a wall or elevated surface to build strength.
- Advanced: To increase difficulty, add a weighted vest or elevate your feet on a bench to add more resistance and engage your chest and shoulders further.
Wide push-ups are an effective exercise for targeting the chest, shoulders, and triceps while also engaging the core. Incorporate them into your workout routine to enhance upper body strength and muscle definition.
