Wide Push-up

What is Wide Push-up:

The Wide Push-up is a bodyweight horizontal pushing exercise working primarily the shoulder adductors and a wider grip variation of the standard push-up biasing the pectoralis major. In this variation, hand placement is wider shoulder-width, emphasizing the pec major.

Key Benefits:

  • Size and Strength: Works primarily the pectoralis major, as well as the triceps brachii and the anterior deltoid, promoting muscle growth and strength improvement.
  • Chest Emphasis: Targets the pec major more effectively than standard push-ups.
  • Joint Stability: Enhances shoulder, elbow, and wrist stability by engaging supporting muscles throughout the movement, contributing to joint health and injury prevention.
  • Core Activation: Requires core engagement to maintain stability and control throughout the movement, contributing to core strength and stability.
  • Functional Strength: Improves shoulder adduction strength, as well as shoulder flexion and elbow extension strength, and overall fitness, translating to improved performance in daily activities and sports.
  • Versatile and Scalable: This can be performed with or without added resistance and can be modified in terms of body positioning to adjust difficulty, making it adaptable for all fitness levels.
  • Convenience: This exercise can be performed virtually anywhere without equipment, making it accessible and convenient for most individuals.

Variations:

  • Standard Push-up: A foundational bodyweight pushing exercise performed on a flat surface, working the pec major and triceps.
  • Narrow Push-up: A push-up variation performed by placing the hands shoulder-width apart and biasing the triceps.
  • Staggered Push-up: A push-up variation where the hands are placed asymmetrically, placing more load on one side while the other arm essentially acts as support.
  • Weighted Wide Push-up: Increase the intensity by adding resistance with a weight vest or a backpack.

How to perform Wide Push-ups:

  • Starting Position: Begin in a high plank position with your hands wider than shoulder-width apart. Maintain scapular depression and core engagement.
  • Execution: Initiate the movement by lowering your body towards the floor until your chest touches the ground, or at least close to it. Hold this position briefly, then push up back to the starting position.
  • Repetition: Repeat the movement for your desired number of repetitions.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position or as you descend.
  • Exhale: Exhale at the top/starting position.
  • Grip Width: Avoid an unnecessarily wide grip position, like the one in the video. Keep it reasonably wider than shoulder-width apart, ensuring your elbows point straight up at the bottom position.
  • Hand Position: From a pronated hand position, rotate your hand slightly outward to help reduce the strain on your wrists.
  • Scapular Engagement: Maintain scapular depression while allowing your scapula to protract at the top/starting position and retract at the bottom.
  • Shoulder Rotation: Maintain shoulder external rotation for better stability throughout the exercise.
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    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Doing the exercise in an inclined position
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Using external force for support - resistance bands, a partner, or something
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the tempo & adding an Isometric phase (pause/hold)
    • Doing the exercise on a declined position
    • Adding resistance - wearing a weight vest or backpack
    • Progressing to a harder variation/exercise