Wide Pushups
Advance
Duration
00:02:00
Instructions

As with all exercises, it’s important to use proper form. Doing so can help you reap the most benefits and avoid injury.

To do a wide pushup with correct form, keep these pointers in mind:

  • Keep your shoulders, spine, and hips in a straight line.
  • Lengthen your spine to keep your back straight.
  • Make sure your hips don’t sag down or point upward.
  • Look at a spot on the floor ahead of you as you keep your neck neutral.
  • Engage your core and gluteal muscles when you do the exercise.

Once you’re ready to start, follow these instructions:

  1. Start in plank position with your hands wider than your shoulders.
  2. Face your fingers forward or slightly to the outside.
  3. Slowly bend your elbows out to the side as you lower your body toward the floor.
  4. Pause when your chest is just below your elbows.
  5. Engage your core as you press into your hands to lift your body back to the starting position.
  6. Do 1 to 3 sets of 8 to 15 repetitions.

If you have good upper-body strength, you can build up to do 3 to 4 sets of 20 to 30 repetitions.

The key is to start slowly and gradually increase the number of sets and repetitions as you get used to this exercise.

 

Body Parts
Bicep
Equipment's

Weight plate

Be sure to warm up before doing a set of wide pushups. Try doing some dynamic stretches, like arm circles or arm swings, to get your muscles warmed up and relaxed.

Do wide pushups with caution, especially if you have any injuries or have had an injury in the past. This is especially important for shoulder, back, or wrist injuries.

If you aren’t sure if a wide pushup is safe for you, talk to your doctor, physical therapist, or a certified personal trainer before trying it.

To avoid muscle strains, don’t push yourself beyond your limits. Stop immediately if you experience pain.

You can avoid repetitive injuries by cross-training, or doing exercises that target other muscle groups.