What Is This Exercise?
🤲 Wide Push-Ups are Push-Ups a variation intended for chest muscles. The exercise is classified as Training Methods category. Suitable for beginner level athletes.
Primary Goal: Chest width development, bodyweight strength.
Muscle Group
chest
Level
Beginner
Compound Exercise
Push-Ups
Goal
Chest Width Development, Bodyweight Strength
📋 Step-by-Step
- 1. Starting position: plank position, hands 1,5-2x shoulder width. \n
- 2. Fingers pointing forward or slightly outward. Body in a straight line from head to heels. \n
- 3. Inhale, slowly lower down, elbows flare out to the sides. \n
- 4. Lower until your chest almost touches the ground. Hold for 1 sec. \n
- 5. Exhale, push up. Imagine pushing the ground away from you. \n
⚠️ Most Common Mistakes
- Sagging hips – puts load on the back, not the chest. \n
- Elbows flared too much – shoulder joint load. \n
- Shallow range of motion – less muscle activation. \n
💪 Muscle Activation Table
| Muscle | Activation | Note |
|---|---|---|
| Pectoralis major (outer part) | ★★★★★ | Wider hands = more chest |
| Anterior deltoid | ★★★★ | Primary Synergist |
| Triceps | ★★ | Smaller role than in narrow push-ups |
| Core Muscles | ★★★ | Stabilizes the body |
🔄 How Does It Differ From the Basic Version?
Wider hands = more chest, less triceps. Narrow push-ups activate more triceps. A wide grip increases stretch of the chest muscle at the bottom point.
💡 Recommendation: Integrate this exercise into your training program for at least 6-8 weeks to see results. Combine it with progressive overload.
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