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Wide Hand Push-up

Wide Hand Push-up

The Wide Hand Push-up is a challenging variation of the classic push-up exercise that targets a wide range of upper body muscles. This exercise primarily focuses on strengthening the muscles of the chest, shoulders, and triceps, while also engaging the core and stabilizer muscles. To perform a Wide Hand Push-up, you start in a high plank position with your hands placed wider than shoulder-width apart. This wider hand placement increases the emphasis on the chest muscles, making them work harder to execute the movement. As you lower your body towards the ground, maintaining a tight core and straight line from your head to your heels, you engage the chest, shoulders, and triceps to push your body back up to the starting position. In addition to building upper body strength and muscle definition, Wide Hand Push-ups also help improve shoulder stability and mobility. The increased range of motion involved in this exercise challenges the shoulder joints and muscles in a different way than a traditional push-up. It can be an excellent choice for individuals looking to target specific muscle groups or add variety to their workout routine. Make sure to use proper form and technique when performing Wide Hand Push-ups to maximize safety and effectiveness. As with any exercise, start with a weight or intensity level that is appropriate for your fitness level and gradually progress as you become stronger and more comfortable with the movement. Incorporate this exercise into a well-rounded workout routine that includes a combination of cardio, strength training, and flexibility exercises for optimal results.


  • Start in a high plank position with your hands wider than shoulder-width apart, fingers pointing forward.
  • Keep your core engaged, back straight, and your body in a straight line from head to heels.
  • Lower your body towards the ground by bending your elbows, keeping them pointed slightly outwards.
  • As you lower down, make sure to maintain proper alignment with your head, neck, and back.
  • Go as low as you can while maintaining control, then push through your chest and arms to return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the entire exercise.
  • Maintain a neutral spine by avoiding sagging or arching your back.
  • Breathe out as you push your body away from the ground.
  • Focus on quality over quantity. Perform the exercise with proper form and technique.
  • Don't rush through the movement. Aim for slow and controlled repetitions.
  • Modify the exercise by performing it on your knees if you're unable to do full push-ups.
  • Elevate your hands on a stable surface to decrease the intensity if needed.
  • To increase the difficulty, try performing the exercise with your feet raised on an elevated surface.
  • Include the wide hand push-up as part of a well-rounded upper body workout routine.
  • Allow adequate recovery time between sets to maximize your performance.

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