The Wide Hand Push Up is a variation of the traditional push up exercise that targets the chest, shoulders, and triceps. The wider hand placement in this version increases the emphasis on the chest muscles.
How to perform
Here are step by step instructions on how to perform Wide Hand Push Ups:1. Start by positioning yourself on the floor face down, with your hands placed slightly wider than shoulder-width apart. Make sure your palms are flat on the ground and your fingers are pointing forward.
2. Extend your legs behind you and balance on your toes, keeping your body in a straight line from your head to your heels. Engage your core and keep your back flat throughout the exercise.
3. Lower your body towards the ground by bending your elbows, keeping them pointed outwards to the sides. Lower yourself until your chest almost touches the floor.
4. Push through your hands to straighten your arms and raise your body back up to the starting position. Make sure to keep your body in a straight line and avoid arching your back.
5. Repeat the movement for the desired number of repetitions, focusing on engaging your chest muscles to perform the exercise effectively.
6. To modify the intensity of the exercise, you can perform Wide Hand Push Ups on your knees instead of your toes. This can help reduce the load on your upper body muscles while still targeting the chest effectively.
7. Remember to breathe regularly throughout the exercise and maintain proper form to avoid injury. Aim to gradually increase the number of repetitions or sets as you build strength in your chest and upper body.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.