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WIDE GRIP PUSH-UPS

I love push-ups and another variation is the wide-grip push-up.

When compared to standard push-ups, wide-grip push-ups generally take the focus off your triceps and place more on your chest.

Interestingly, a study from 2016, found that wide-grip push-ups actually recruited the chest and tricep muscles less than standard and narrow-grip push-ups. Instead they recruited the biceps, serratus anterior and latissimus dorsi muscles. They’re definitely an interesting push-up variation which can also be extremely beneficial in my opinion as a core stability exercise.

By simply moving your hand position either wider, or closer together, you can end up with a push-up that will not only challenge both your strength and endurance, but also help you build some serious muscle.

Here’s some tips and pointers.

  • Start in a high plank position with your hands wider than shoulder width apart and level with your chest.

  • Your feet should either be together or hip width apart.

  • You may find them more comfortable with your fingers facing out to the side rather than forward.

  • Engage your abs and maintain tension in your quads and glutes throughout.

  • Depending on your hand position your elbows should remain over your wrists as you lower down. The further apart your hands are the less this is applicable.

  • Don’t let your lower back sag down. Draw you hips to your belly button.

  • As you press back up drive through your palms and squeeze your abs and glutes to aid stability and strength.

  • Don’t look ahead, look down towards the floor, this will help with alignment.

  • Increase the difficulty by widening your hand placement.

  • Aim for 8-12 reps and increase from there.

If you struggle with strength on this variation, or even if you feel your lower back sag, you may need to modify the exercise. As with most push-ups this can be done by simply dropping to your knees to perform them.

The versatility of push-ups as an exercise makes them a valuable tool to add to your armoury. Whether for strength, endurance, or muscle growth, the push-up ticks all the boxes.