For over 15 years, Wide Push-Ups have been the backbone of my upper body training regimen. As a former athlete, I integrated these exercises seamlessly, performing countless push-ups each week, establishing them as my primary chest workout.
Curious minds might question the preference for push-ups over the classic bench press. The answer lies in personal experience – bench presses tended to strain my shoulders, while push-ups proved shoulder-friendly. Supported by studies showcasing muscle engagement similarities between the two, push-ups became my go-to.
During my tenure as a personal trainer, a recurring observation surfaced – the tendency for individuals to adhere to the standard shoulder-width hand placement in push-ups. While this traditional approach holds merit, too much of a good thing can lead to monotony, potential injuries, and performance plateaus. In this piece, I delve into the realm of wide push-ups – a dynamic variation to invigorate your push-up routine and steer clear of stagnation.
Table of Contents:
- Wide Push-Ups Correct Form
- Wide Push-Ups: Muscles Worked
- Wide Push-Up Benefits
- Wide Push-Up Programming
- Wide Push-Up Variations
- Wide Push-Up Alternatives
- FAQs
- Overview
- References
Wide Push-Ups Correct Form (Exercises)
Despite their apparent simplicity, push-ups are often miscalculated, impeding progress and compromising results. Optimize this fundamental exercise and minimize injury risks with the following meticulous instructions:
- Starting Position: Begin by kneeling down, placing your palms flat on the floor with fingers pointing forward. Maintain a hand distance of approximately 1 ½ shoulder-widths apart.
- Body Alignment: Brace your core, retract your shoulders down and back, and extend your legs, forming a straight line from head to heels. Engage your quads and glutes for stability.
- Descent: Inhale deeply as you bend your elbows, lowering your chest to within an inch of the floor. Ensure your upper arms angle out and away from your body during the descent.
- Ascent: Exhale forcefully, driving your hands into the floor. Push yourself back up, extending your arms without locking them.
- Core Engagement: After each repetition, reset your core before proceeding to the next. Maintain proper form throughout the set.
By adhering to these steps, you’ll unlock the full potential of push-ups, fostering progress while safeguarding against setbacks.
![](https://colosseumstrength.com/wp-content/uploads/2024/02/Wide-Push-Ups-freepik.jpg)
Tips
Refine your wide push-up execution with these expert tips, ensuring optimal effectiveness and minimizing the risk of injury:
- Gradual Progression: Avoid going excessively wide too soon. Gradually increase hand width over multiple workouts to acclimate your muscles and joints.
- Modified Variation: For increased manageability, bend your legs and rest on your knees while performing wide push-ups.
- Elevate Difficulty: Place your feet on a step or bench to amplify the load on your hands, intensifying the challenge posed by wide push-ups.
- Controlled Descent: Enhance effectiveness by bending your arms and descending slowly. Pause for 1-2 seconds before explosively pushing back up.
- Optimal Hand Placement: Turn your fingers slightly outward, directing your elbows inward. This adjustment alleviates stress on your shoulder joints, ensuring a safer and more comfortable experience.
Incorporate these tips into your wide push-up routine to maximize gains and cultivate a sustainable and injury-resistant fitness journey.
Wide Push-Ups: Muscles Worked (Exercises)
Wide push-ups stand as a versatile compound exercise, engaging various muscles and joints simultaneously. The key muscle groups targeted during wide push-ups include:
- Pectoralis Major (Pecs): Primarily responsible for chest development, wide push-ups enhance the range of motion for effective pec activation.
- Deltoids (Shoulders): Involving all three deltoid heads, with emphasis on the anterior head, wide push-ups contribute to well-rounded shoulder development.
- Triceps Brachii (Triceps): Positioned on the back of the upper arms, the triceps play a crucial role in elbow extension, making wide push-ups a valuable arm-strengthening exercise.
- Serratus Anterior: This muscle, located along the upper ribs, aids in stabilizing the shoulder blades. Wide push-ups are particularly effective in engaging the serratus anterior compared to narrower variations.
- Core Muscles: The rectus abdominis, obliques, and transverse abdominis collectively form the core. Wide push-ups actively engage these muscles, providing stabilization for the lumbar spine.
Incorporating wide push-ups into your routine offers a comprehensive upper body workout, promoting strength, stability, and aesthetic development across multiple muscle groups.
Wide Push-Up Benefits
Not sure if wide push-ups deserve a place in your workouts? Consider these benefits and then decide.
Anywhere, Anytime Workout:
- Overcoming the common barriers of time constraints and lack of facilities, wide push-ups offer a workout solution that can be easily incorporated into daily routines. Their simplicity and accessibility make them a convenient choice for maintaining upper body strength.
![Wide Push-Ups Exercises](https://colosseumstrength.com/wp-content/uploads/2024/02/sweet-life-fphX3uDKOE4-unsplash.jpg)
Convenience and Accessibility:
- Wide push-ups eliminate the need for equipment, making them a versatile and accessible exercise that can be performed anywhere. Overcoming barriers like time constraints and limited facilities, they offer a convenient solution for a quick and effective upper body workout.
Muscle Engagement:
- Engaging the pectoralis major, deltoids, triceps brachii, serratus anterior, and core muscles, wide push-ups provide a comprehensive upper body workout. This multifaceted engagement contributes to overall muscle development and strength.
Improved Chest Definition:
- The broad range of motion in wide push-ups effectively targets the pectoralis major, promoting chest development and definition. This can contribute to a sculpted and well-defined chest over time.
Shoulder and Arm Strength:
- The involvement of the deltoids and triceps brachii enhances shoulder and arm strength, contributing to a balanced upper body physique. Wide push-ups serve as a compound exercise, targeting multiple muscle groups simultaneously.
Stability and Scapular Control:
- Activating the serratus anterior, wide push-ups promote scapular stability and control. This is crucial for overall shoulder health and can help prevent imbalances or injuries related to scapular movement.
Wide Push-Up Programming
Wide push-ups, being a bodyweight exercise, present a challenge in adjusting difficulty. The key is to train to failure or close to it, ensuring proper form is maintained. The optimal rep range can vary, with some individuals reaching fatigue at around eight reps, while others may go for 30 or more. Failure occurs when it’s impossible to perform additional reps with good form.
In terms of volume, aim for 3-5 sets to effectively fatigue your muscles. If you find the need to do more sets, it could indicate that you’re not pushing close enough to failure or allowing too much rest between efforts.
Push-Up Triset:
Consider incorporating wide push-ups into a push-up triset for an efficient workout targeting the chest and triceps. A push-up triset involves performing three push-up variations consecutively. This time-efficient approach not only maximizes muscle engagement but also delivers an intense pump, contributing to an effective upper body training session.
![Wide Push-Ups Exercises](https://colosseumstrength.com/wp-content/uploads/2024/02/Wide-Push-Ups-.jpg)
Push-Up Triset Workout:
Perform three rounds of the following exercises, allowing two minutes of rest between each round. Push each exercise close to failure, stopping 2-3 reps before complete fatigue. The stated rep range is for illustration purposes:
- Diamond Push-Ups: x 12 (no rest)
- Regular Push-Ups: x 12 (no rest)
- Wide Push-Ups: x 12
Rest for two minutes and then repeat the entire sequence for a challenging and effective upper body workout. Adjust the reps based on your fitness level, aiming to reach near failure for each set.
Wide Push-Ups Variations (Exercises)
There are several ways to perform wide push-ups. Use the variation that best matches your training goal and current fitness level.
1. Kneeling Wide Push-Up
In the world of fitness, everyone starts somewhere, and for some, the regular wide push-up might feel like a mountain. Enter the modified kneeling wide push-up, a friendly alternative that trims down the weight on your arms to a more manageable 60% of your body weight. It’s like giving your muscles a warm-up before the main workout. Perfect for beginners finding their fitness footing.
And here’s a pro tip: if you’re aiming for that extra push, transitioning to kneeling wide push-ups after reaching muscle fatigue in your regular set is a nifty strategy. It’s known as a “mechanical advantage drop set.” Think of it as going the extra mile without the heavy lifting, a testament to the adaptability of workouts for every level.
2. Feet-Elevated Wide Push-Up
So, you’ve aced the classic wide push-up – kudos! Now, let’s kick things up a notch with the feet-elevated wide push-up. Elevating your feet isn’t just a fancy move; it adds a dash of complexity, shifting more weight onto your hands and throwing your upper chest into the action. It’s like taking your muscles to a fitness VIP section. This one’s for those looking to elevate not just their feet but their workout game too.
3. Dead-Stop Wide Push-Up
Ever heard of the dead-stop wide push-up? It’s like hitting pause on each rep, adding an extra layer of difficulty. Also dubbed hand-release push-ups, this variation not only amps up the intensity but also brings your upper back muscles into the spotlight, ensuring a more comprehensive upper body workout. Plus, with dead-stop wide push-ups, there’s no cheating – you’ve got to let your chest rest on the floor between reps. It’s a challenge worth taking for those aiming for a fuller upper body burn.
4. Archer Push-Up
Ever tried the archer push-up? It’s a fascinating blend of wide and one-arm push-ups. This dynamic move allows you to distribute more weight on one side, intensifying the load and muscle tension. As you gracefully shift your weight from side to side, your core gets in on the action, providing an extra layer of engagement while ensuring a balanced workout for both arms. It’s a dynamic variation to spice up your routine.
Wide Push-Ups Alternatives (Exercises)
While wide push-ups are fantastic for targeting your chest and upper body, it’s always good to have alternatives to keep your workouts diverse.
Here are some effective movements that engage similar muscle groups:
1. Wide-Grip Bench Press
For those seeking to level up their chest workout, the wide-grip bench press is a classic choice in both bodybuilding and powerlifting. Though not suitable for everyone, as it may exert pressure on the shoulders, this exercise enables you to challenge your muscles with additional weight. If you find wide push-ups no longer presenting a sufficient challenge, consider incorporating the wide-grip bench press into your routine.
![](https://colosseumstrength.com/wp-content/uploads/2023/07/fabrikasimf-freepik.jpg)
2. Neck Press (Wide Push-Ups Exercises)
The Neck Press, or guillotine press, is a creation of Vince “Iron Guru” Gironda, also known as bodybuilding coach from the golden era. Despite Gironda’s disdain for conventional bench presses, he touted the neck press as one of the most effective exercises for developing substantial and aesthetically pleasing pectoral muscles. With a grip wider than shoulder width, the Neck Press serves as an excellent alternative to wide push-ups.
3. Wide Dips
Similar to push-ups, dips offer a range of grips, from narrow to very wide. While close grip dips target the triceps, wide dips put more emphasis on the chest. Not all gyms have wide parallel bars, but if available, this exercise serves as a beneficial alternative to wide push-ups. It’s important to note that wide dips can strain the shoulders, so it’s crucial to avoid descending too far and skip them if they cause discomfort in your joints.
FAQs (Wide Push-Ups Exercises)
1. What muscles do wide push-ups target?
Wide push-ups primarily target the chest muscles, specifically focusing on the pectoralis major. Additionally, they engage the triceps and shoulders, contributing to comprehensive upper body strength development.
2. How do I perform wide push-ups correctly?
To execute wide push-ups properly, start in a plank position with your hands placed wider than shoulder-width apart. Lower your chest towards the ground while maintaining a straight body line, and then push back up to the starting position. This movement emphasizes the outer chest and challenges the triceps.
3. Are wide push-ups suitable for beginners?
Wide push-ups can be challenging for beginners as they require a certain level of upper body strength. It’s advisable for beginners to start with standard push-ups and gradually progress to a wider hand placement as they build strength and stability.
4. How many wide push-ups should I do in a set?
The number of wide push-ups in a set depends on your fitness level and goals. Beginners may start with 8-10 reps per set, focusing on maintaining proper form. Advanced individuals can aim for higher rep ranges, such as 15 or more, to enhance muscular endurance.
5. Can wide push-ups help build chest muscle mass?
Yes, wide push-ups can contribute to chest muscle development, particularly targeting the outer region of the chest. Incorporating wide push-ups into your workout routine, along with other chest exercises, can promote overall chest muscle mass.
6. Should I incorporate wide push-ups into my regular workout routine?
Including wide push-ups in your regular workout routine is beneficial for adding variety and targeting different muscle groups. However, it’s essential to maintain a balanced routine that addresses all areas of your fitness goals. This may include variations of push-ups, chest exercises, and a comprehensive upper body workout for optimal results.
Overview (Wide Push-Ups Exercises)
Push-ups stand as one of the most universally practiced exercises worldwide. From youngsters in physical education classes to top-tier athletes and resilient soldiers, nearly everyone has engaged in push-ups at some point.
While conventional shoulder-width push-ups remain the go-to variation for most individuals, altering your hand placement—bringing them closer together or further apart—provides an excellent way to introduce diversity to your bodyweight chest workouts.
It’s essential not to exclusively rely on wide push-ups exercises, as overusing this variation may lead to shoulder issues. Nevertheless, this valuable exercise merits a spot in your push-up routine. What makes it even better is its versatility, allowing you to perform them anywhere and anytime—a perfect chest training solution for those with busy schedules.
References:
- Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. J Strength Cond Res. 2015 Jan;29(1):246-53. doi: 10.1519/JSC.0000000000000589. PMID: 24983847.
- Kim YS, Kim DY, Ha MS. Effect of the push-up exercise at different palmar width on muscle activities. J Phys Ther Sci. 2016 Jan;28(2):446-9. doi: 10.1589/jpts.28.446. Epub 2016 Feb 29. PMID: 27064571; PMCID: PMC4792988.
- Pedersen MRL, Hansen AF, Elmose-Østerlund K. Motives and Barriers Related to Physical Activity and Sport across Social Backgrounds: Implications for Health Promotion. Int J Environ Res Public Health. 2021 May 28;18(11):5810. doi: 10.3390/ijerph18115810. PMID: 34071630; PMCID: PMC8198157.
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