Push Up Wide

A push-up variation with hands positioned wider than shoulder width to emphasize the pectoral muscles and increase upper body strength.

Instructions

1. Lie on the floor face down and place your hands wider than shoulder width apart.
2. Extend your arms to hold your torso up at arm’s length from the floor.
3. Keep your entire body straight and rigid from head to heels.
4. Lower yourself downward until your chest almost touches the floor as you inhale.
5. Using your pectoral muscles, press your upper body back up to the starting position while squeezing your chest.
6. Exhale as you reach the starting position with arms extended.
7. Pause briefly at the top and repeat for the prescribed number of repetitions.

Tips

• Wide grip placement emphasizes the pectoral muscles over triceps.
• Maintain a completely straight body line to maximize chest activation.
• Control the descent rather than dropping quickly.
• A wider grip reduces the range of motion slightly but shifts emphasis effectively.
• This variation is slightly less stable, so focus on controlled movements.