Wide Arm Push Ups

Muscles Involved

Wide arm push-ups primarily target the pectoral muscles, particularly the outer regions of the chest. As your arms are positioned wider than shoulder-width, this variation emphasizes the chest's lateral aspects more than standard push-ups. The secondary muscles engaged include the deltoids, especially the anterior or front part, and the triceps brachii, which help in arm extension during the push-up. Additionally, the core muscles, such as the rectus abdominis and obliques, work to stabilize your body throughout the movement.

Top Mistakes

• Allowing the hips to sag or rise: Maintaining a straight line from head to toe is crucial; dropping the hips can lead to lower back strain.
• Overextending the neck: Looking too far forward can stress the cervical spine; keep the head in a neutral position.
• Not engaging the core: Failing to brace your core can lead to improper form and decreased effectiveness.
• Incorrect hand placement: Placing hands too wide or too close can lead to discomfort and ineffective muscle activation.

Execution Tips

• Start in a plank position with your hands wider than shoulder-width, ensuring your fingers are pointing forward or slightly outward.
• Engage your core and maintain a flat back throughout the movement; your hips should not dip or elevate excessively.
• Lower your body towards the ground while keeping your elbows at a 45-degree angle from your body for optimal shoulder protection.
• Push through your palms to raise your body back to the starting position, focusing on squeezing your chest at the top.

Workouts

Wide arm push-ups can be seamlessly integrated into various workout routines. For beginners, aim for 2-3 sets of 5-10 reps, gradually increasing the repetitions as strength develops. Intermediate and advanced practitioners can perform 3-4 sets of 10-15 reps with variations such as adding a clap or performing them on an incline. Complementary exercises include regular push-ups, tricep dips, and planks to enhance overall upper body strength and stability.

Conclusion

Wide arm push-ups are a powerful addition to any strength training regimen, offering benefits such as improved chest strength, enhanced muscle definition, and better upper body endurance. By focusing on proper form and integrating this exercise into a well-rounded workout routine, fitness enthusiasts can effectively target and build their upper body while avoiding common pitfalls that could lead to injury.