Description

The wide hand push up is a variation of the classic push up exercise where the hands are placed wider than shoulder-width apart, targeting the chest and shoulders more intensely.

Starting Position

Begin in a push up position with hands wider than shoulder-width apart, fingers pointing forward, and body forming a straight line from head to heels.

Technical Execution

Lower your body towards the floor by bending the elbows while keeping them close to the body, then push back up to the starting position.

Range of Motion

Range of motion should include lowering yourself until your chest almost touches the ground, and then fully extending the arms at the top of the movement.

Variations

Variations of the wide hand push up include incline wide push ups, decline wide push ups, and plyometric wide push ups.

Common Mistakes

Common mistakes include letting the hips sag, not engaging the core, placing hands incorrectly, and flaring out the elbows.

Practical Advice

To avoid common mistakes, focus on keeping a straight line from head to heels, engage your core muscles, place hands slightly wider than shoulder-width, and keep elbows at a 45-degree angle.

Additional Notes

It's important to maintain proper form throughout the exercise to maximize effectiveness and prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

chest

Secondary Muscles