Wide Grip Push Up

Quote: "A goal is not always meant to be reached, it often serves simply as something to aim at." -  Bruce Lee

The Wide Grip Push Up is an exercise that you did as a kid growing doing P.E classes in primary school.  The Wide Grip Push is a great bodyweight exercise for building strength in the chest, shoulder and triceps area.

Wide Grip Push Up

You can also make the exercise easier or more challenging by changing hand positions and going from feet to knees.

You don’t need any equipment and you can do this exercise in the comfort of your own home.  Changing the width of the hands can place an emphasis on a different part of the body.  The wider the hands are, the greater the emphasis on the chest, the narrower the hand, the greater the emphasis on the triceps and shoulders.

If you are stuck for time and cannot get to a gym, then doing Wide Grip Push Ups is a great exercise to do.

Benefits of the Wide Grip Push Up

There are many benefits to doing the Wide Grip Push Up.  These are health related benefits and performance related benefits.

Health Related Benefits:

  • Improved functional strength.
  • Improves cardiovascular health.
  • Develop better posture.
  • Decrease risk of injuries to the shoulders and lower back.
  • Reduce the risk of osteoarthritis by increasing bone and muscle mass and density.

Performance Related Benefits:

  • Improves pushing power of the arms and shoulders.
  • Assists in performance in other sports and activities such as football, rugby league/union and combat sports such as wrestling.
  • Strengthens multiple muscle groups at the same time.

How to do a Wide Grip Push Up

  • Put your body into a Plank position with your legs straight and your arms slightly bent.
  • Keep your back and neck straight and in a neutral position.
  • Position your hand approximately 1.5 times shoulder width.
  • Switch on your abs and glutes for the whole movement.
  • Breathe in.
  • Lower your chest to the ground with control.
  • Push your body back into the start position.
  • Perform another repetition.

Wide Grip Push Up Dos

  • Minimise the use of momentum.
  • Use your core.
  • Keep your back straight and in a neutral position.
  • Maintain correct form throughout the whole movement.

Wide Grip Push Up Don’ts

  • Letting your hips sag.
  • Lose straight alignment of the hips, back and neck.
  • Use a bouncing ballistic movement to perform the exercise.
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