Movement overview

The Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By positioning the hands wider than shoulder-width apart, it emphasizes the outer portion of the pectoral muscles and increases the involvement of the anterior deltoids.

Step-by-step cues

1. Start in a plank position with your hands placed wider than shoulder-width apart on the floor.
2. Keep your body in a straight line from head to heels, engaging your core and glutes.
3. Lower your chest towards the ground by bending your elbows out to the sides.
4. Stop when your chest is just above the floor, ensuring your elbows are at about a 90-degree angle.
5. Push through your palms to extend your arms and return to the starting position.
6. Repeat for the desired number of repetitions while maintaining proper form.

Technical tips

• Ensure your hands are positioned wider than shoulder-width to target the chest effectively.
• Maintain a straight line from head to heels to prevent lower back strain.
• Engage your core throughout the movement to stabilize your body.
• Control the descent and avoid letting your chest touch the ground.
• Focus on breathing; inhale as you lower down and exhale as you push up.
• If you're struggling with form, start on your knees and progress to full push-ups as you build strength.