To perform wide grip pushups, start on all fours, then position your hands wider than shoulder-width apart, ensuring your shoulders are stacked directly above your wrists.
Step-by-Step Guide to Wide Grip Pushups
Here's a detailed breakdown to help you perform wide grip pushups correctly:
- Starting Position: Begin on your hands and knees, with your hands positioned wider than shoulder-width. According to the reference video ([How To Do Wide Push Ups (4 Variations Covered) - YouTube](Part of a video titled How To Do Wide Push Ups (4 Variations Covered) - YouTube)), this is the foundational stance for a wide push-up.
- Hand Placement: Place your hands on the floor, wider than your shoulders. Your fingers should be facing forward.
- Body Alignment: Extend your legs behind you, balancing on your toes. Your body should form a straight line from your head to your heels.
- Lowering Phase: Lower your chest towards the floor by bending your elbows. Keep your core engaged to avoid sagging in your hips.
- Chest Position: Descend until your chest is a few inches from the floor, or as far as you can comfortably go while maintaining good form.
- Pushing Up: Push yourself back up to the starting position by extending your arms. Keep your body straight throughout the movement.
- Repetition: Repeat the process for the desired number of repetitions.
Important Considerations
- Core Engagement: Maintain a strong core throughout the movement. This helps to stabilize your body and prevent back injuries.
- Proper Form: Prioritize good form over the number of repetitions. If you can't maintain a straight line, modifying the push-up on your knees is better than doing standard pushups with improper alignment.
- Breathing: Inhale as you lower your body and exhale as you push back up. This helps with maintaining a consistent movement.
- Progression: If you're new to wide-grip pushups, consider starting with a modified version. For instance, you can perform the exercise with your knees on the ground to build strength before attempting full wide-grip pushups.
Benefits of Wide Grip Pushups
- Focus on Chest Muscles: Wide grip pushups emphasize the outer chest muscles more than standard pushups.
- Increased Strength: The exercise is effective for building strength in your chest, shoulders, and triceps.
- Upper Body Development: It is a great overall exercise for upper body development.
| Aspect | Description |
|---|---|
| Hand Placement | Wider than shoulder-width apart |
| Body Alignment | Straight line from head to heels |
| Lowering Motion | Chest towards floor, bending elbows |
| Pushing Up Motion | Extend arms to return to starting position |
| Core Engagement | Crucial for stability and back safety |
| Breathing | Inhale during lowering, exhale during pushing up |
By following these instructions, you can perform wide grip pushups effectively and safely.
