Wide Hand Push up

Description

How to Do Wide Hand Push up

1. 1
   Setup

   Start in a plank position with your hands placed wider than shoulder-width apart, fingers pointing forward. Ensure your body forms a straight line from head to heels, engaging your core and glutes.

2. 2
   Setup

   Keep your elbows slightly bent, not locked, and your gaze directed slightly ahead of your hands to maintain a neutral neck alignment.

3. 3

   Inhale as you slowly lower your chest towards the floor by bending your elbows out to the sides, maintaining a straight body line. Descend until your chest is just above the ground or your shoulders are below your elbows.

4. 4

   Exhale powerfully as you push through your palms to extend your elbows and return to the starting plank position, squeezing your chest at the top. Avoid letting your hips sag or rise throughout the movement.

Tips

• Focus on leading with your chest: Imagine pulling the floor towards you as you descend and pushing it away as you rise, emphasizing pectoral engagement.
• Control the eccentric phase: Lowering slowly for 2-3 seconds increases time under tension, enhancing muscle growth and control.
• Maintain elbow angle: Keep your elbows pointing slightly back and out, rather than flaring directly to the sides, to protect your shoulder joints.
• Adjust hand width for comfort: While wide is the goal, find a width that allows a deep chest stretch without shoulder discomfort, gradually increasing it over time.

Common Mistakes

• ×Flaring elbows excessively: Prevent shoulder strain by keeping your elbows at approximately a 45-60 degree angle relative to your torso, rather than straight out to the sides.
• ×Sagging hips or arching back: Maintain a rigid plank position throughout the entire movement by actively engaging your core and glutes to keep your body in a straight line.
• ×Partial range of motion: Ensure you lower your chest close to the floor and fully extend your arms at the top to maximize chest activation and achieve full muscle contraction.