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Description
The Wide Arm Push Up is a classic push-up variation performed with the hands placed much wider than shoulder-width apart. This wide grip intensely targets the outer and middle fibers of the pectoralis major, making it ideal for developing chest width. It also reduces the load on the triceps, providing maximum isolation for the chest. Compared to a standard push-up, the range of motion is shorter, but chest activation is increased. Since it is a bodyweight exercise, it requires no equipment and can be performed anywhere. It is frequently used as a chest variation in hypertrophy-focused workouts. It also adds variety to standard push-ups and prevents training monotony. When performed regularly, it provides significant improvements in chest width, outer chest fiber development, and push-up versatility.
Step-by-Step Instructions
- 1
Lie face down on the floor and place your hands significantly wider than shoulder-width apart.
- 2
Your hands should be about 1.5 to 2 times wider than shoulder-width.
- 3
Your palms should be flat on the floor, and your fingers can point slightly outward.
- 4
Push your body off the floor, balancing on your toes.
- 5
Keep your body in a straight line from your head to your heels.
- 6
Engage your core muscles; do not let your lower back sag.
- 7
Lower yourself in a controlled manner by bending your elbows, allowing them to flare out to the sides.
- 8
Descend until your chest is close to the floor.
- 9
Push back up by squeezing your chest muscles.
- 10
Your arms should be fully extended at the top position.
Key Points
- ✓Hands should be 1.5 to 2 times wider than shoulder-width.
- ✓The body must form a straight line from head to heels.
- ✓Elbows should flare out to the sides (not parallel to the body).
- ✓The core must be kept tight at all times.
- ✓Maximum tension should be felt in the chest muscles.
Common Mistakes
- ✗Placing hands too wide - risks shoulder injury.
- ✗Letting the hips sag - indicates poor core control.
- ✗Inadequate range of motion - prevents full muscle activation.
- ✗Dropping the head forward - strains the neck.
- ✗Performing the movement too fast - leads to a loss of control.
Breathing
Inhale as you lower your body, and exhale as you push back up.
Muscle Activation
Safety
Precautions
- Individuals with acute shoulder injuries should be cautious.
- Individuals with acute wrist injuries should be cautious.
- The wide grip requires adequate shoulder mobility.
Safety Tips
- Master the standard push-up first.
- Widen your grip gradually.
- Improve shoulder mobility with a proper warm-up.
- Warm up your wrists.
- Stop the exercise if your form breaks down.
Frequently Asked Questions
Which muscles does Wide Arm Push Up work?
Wide Arm Push Up primarily works these muscles: Göğüs, Alt Göğüs. It also engages: Triceps, Ön Omuz, Core kasları.
Is Wide Arm Push Up suitable for beginners?
Wide Arm Push Up is a Intermediate level exercise. Learning difficulty: Easy.
Can Wide Arm Push Up be done at home?
Yes, Wide Arm Push Up can easily be done at home.
What are common mistakes when doing Wide Arm Push Up?
One of the most common mistakes: Placing hands too wide - risks shoulder injury.
How many sets and reps for Wide Arm Push Up?
Recommended: 3-4 sets and 10-20 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Intensely works the outer fibers of the pectoralis major.
- ✓Increases chest width.
- ✓Reduces the load on the triceps.
- ✓Increases chest isolation.
- ✓Requires no equipment.
- ✓Adds variety to push-up workouts.