Wide Push Ups
- arms
- chest
- back
- shoulders
- core
- triceps
Wide push-ups are a simple yet effective exercise that can be incorporated into a busy lifestyle without the need for any special equipment. They are a variation of the traditional push-up, but with a wider hand placement, targeting different muscle groups and areas of the body. This exercise is perfect for those who are new to fitness or have limited time to dedicate to their workouts.
Wide push-ups primarily engage the muscles of the chest, shoulders, and triceps. The wider hand placement places more emphasis on the pectoralis major, the largest muscle in the chest, helping to develop upper body strength and definition. The deltoids, located in the shoulders, also get activated during wide push-ups, contributing to the overall sculpting of the upper body.
Additionally, the triceps brachii muscles located at the back of the upper arm are also recruited during wide push-ups, assisting in strengthening and toning the arms. While the primary focus is on the upper body, wide push-ups also engage the core muscles, including the rectus abdominis and the obliques, as they work to stabilize the body during the exercise.
One of the great advantages of wide push-ups is that they can be performed virtually anywhere, making them ideal for people with busy schedules. Whether you're at home, in the office, or traveling, all you need is a flat surface, such as the floor, a desk, or a park bench, to get started. This exercise requires no special equipment, making it easily accessible for anyone looking to incorporate a quick and effective workout into their routine.
Wide push-ups can be modified to suit different fitness levels. Beginners can start by performing the exercise on their knees, gradually progressing to a full push-up position as they build strength. For those seeking a greater challenge, elevating the feet on a stable surface, such as a step or a chair, can intensify the workout by placing more emphasis on the upper body muscles.
Remember, it's important to maintain proper form during wide push-ups to avoid strain or injury. Keep your core engaged, your body in a straight line from head to toe, and lower yourself slowly and controlled. If you're new to this exercise, it's a good idea to start with a lower number of repetitions and gradually increase as your strength and endurance improve.
This variation of the push up focuses even more on your chest, and less on your triceps.
Wide Push Ups: How to Video Demonstration
Wide Push Ups - Instructions & Steps
- Get in the push up stance, but spread your arms wider so your elbows flare out to your side rather than tucking them close to your body.
- Lower your torso to the ground.
- Hold for half a second to a second, then push up with your arms.
- Repeat
Benefits of Wide Push Ups
Wide push-ups offer numerous benefits for individuals of all fitness levels. Whether you're a beginner or a seasoned exerciser, this exercise can be a valuable addition to your workout routine. Not only does it target multiple muscle groups, but it also provides convenience and flexibility, making it an excellent choice for busy individuals with limited time and access to gym equipment. Let's explore the non-athlete benefits of wide push-ups:
Convenience and Accessibility
Wide push-ups can be done anywhere, anytime, without the need for any special equipment. Whether you're at home, in the office, or on the go, you can easily incorporate this exercise into your routine. The ability to work out without being restricted by location or equipment makes wide push-ups an ideal choice for busy people.
Upper Body Strength
Wide push-ups target the muscles of the chest, shoulders, and triceps, helping to develop upper body strength. By regularly performing this exercise, you can increase your muscle mass, improve your posture, and enhance your overall upper body strength.
Core Stability
While primarily targeting the upper body, wide push-ups also engage the core muscles, including the rectus abdominis and the obliques. By stabilizing the body during the exercise, these muscles become stronger, improving your overall core stability and balance.
Increased Muscle Definition
Wide push-ups can contribute to increased muscle definition in the chest, shoulders, and arms. As you progress and build strength, you may notice more sculpted and toned muscles, giving your upper body a more defined and athletic appearance.
Time Efficiency
With wide push-ups, you can maximize your workout time. Since they can be performed quickly and without the need for equipment setup, you can complete a set of wide push-ups in a matter of minutes. This makes it an excellent exercise option for individuals with busy schedules.
Enhanced Functional Strength
Wide push-ups improve functional strength, which refers to the strength required for everyday activities. By engaging multiple muscle groups and simulating movements used in daily tasks, this exercise helps you develop the strength necessary to perform daily activities with ease.
Improved Posture
Regularly incorporating wide push-ups into your exercise routine can lead to improved posture. Strengthening the muscles in the upper body, particularly the back and chest, can help counteract the effects of prolonged sitting and slouching, promoting better posture and alignment.
More About Wide Push Ups
Wide push-ups are a compound exercise that targets multiple muscle groups and are a variation of the traditional push-up.
To perform wide push-ups, assume a push-up position with your hands placed wider than shoulder-width apart. Keep your body in a straight line from head to heels and lower yourself towards the ground by bending your elbows. Push back up to the starting position.
- Chest Muscles: Wide push-ups primarily target the pectoralis major, the large chest muscle responsible for pushing movements.
- Shoulders: Your deltoid muscles in the shoulders are engaged as you perform the pushing motion.
- Triceps: The back of your arms, known as the triceps, are activated to extend your elbows during the upward phase of the movement.
- Core Muscles: Your core muscles play a crucial role in stabilizing your body throughout the exercise.
- Scapular Stabilizers: The muscles around your shoulder blades work to stabilize and control the movement of your shoulder girdle.
- Serratus Anterior: Located on the sides of your chest, these muscles are engaged to protract your scapulae during the push-up.
Wide push-ups are an effective compound exercise that targets your chest, shoulders, triceps, and core muscles. This exercise helps build upper body strength, stability, and endurance.
By placing your hands wider apart, you emphasize the involvement of your chest muscles while still engaging your shoulders and triceps. It's essential to maintain proper form and control throughout the movement to maximize the benefits and reduce the risk of injury.
Incorporate wide push-ups into your upper body workout routine to add variety and challenge your muscles in different ways. As with any exercise, progress gradually and listen to your body's cues to ensure a safe and effective workout.
