Wide Pushups

Wide Pushup Basics

Primary muscles worked: Pecs

Synergist Muscles: Triceps, Deltoids

Mechanics: Compound

Equipment: Open Floor Space

How To Perform Wide Pushups

• Get into your initial pushup position. Start with your toes together on the floor. Then extend your legs so that your body in a straight line. Pace your hands on the floor spaced at least 1 foot past shoulder width on each side, and body weight supported by the hands.
• Bend at the elbows towards the floor until your elbows reach a 90-degree position.
• Once this position is reached, you will then press up until your arms are in full extension.
• After your arms have reached full extension, you may attempt another rep.

Wide Pushup Tips

• Do not allow your hips to dip or your back to arch while performing the wide pushup. This will cause unneeded strain on your back.
• Keep your abdominals tucked by drawing in your belly button to increase your core stabilization during the exercise.

Wide Pushups and Sports Application

Wide pushups can most readily be seen in the sport of wrestling as wrestlers are put in a wide variety of positions in which they may have to push off of the floor or their opponent. The wide pushup can also be seen as a variant football with pass protection and jamming at the line. From a general viewpoint, wide pushups offer another way of adding variety to a chest workout while only needing body weight to perform. This versatility makes it an excellent exercise for athletes on the road or athletes with a limited amount of equipment.