Introduction:

Wide pushups are an excellent exercise to build strength and increase the size of your chest, shoulders, and triceps. By performing this variation of pushups, you work different muscle groups than the traditional close-grip pushup, leading to a more diverse workout routine. Here are 11 simple steps to help you learn and perfect wide push-ups.

Step 1: Warm Up

Before beginning any exercise routine, it’s essential to warm up your muscles. Try doing some upper body stretches and jumping jacks for a few minutes to get your blood flowing and loosen up your joints.

Step 2: Get into Position

Position yourself on the floor face down with your hands placed slightly wider than shoulder-width apart. Your fingers should be pointing forward, and your palms flat on the ground.

Step 3: Tighten Your Core

Engage your core muscles by pulling your belly button toward your spine. This will help maintain proper form throughout the pushup.

Step 4: Straighten Your Body

Ensure that your body forms a straight line from your head to your heels. Keep your feet together, or if you prefer, slightly apart.

Step 5: Lower Yourself

With a slow and controlled motion, bend your elbows outward and lower yourself toward the ground until your chest is about an inch above the floor.

Step 6: Pause at the Bottom

When lowering yourself, pause for a moment when you’re close to the ground. This pause helps build strength by maintaining muscle tension throughout the movement.

Step 7: Push Back Up

After pausing at the bottom, push yourself back up to starting position by fully extending your arms while maintaining a straight back.

Step 8: Breathe Properly

It’s essential to control your breathing during exercise. Inhale while lowering yourself toward the ground, and exhale while pushing yourself back up.

Step 9: Maintain Good Form

Throughout the exercise, avoid arching your lower back or lifting your hips higher than the rest of your body. Always keep a straight line from head to heels.

Step 10: Repeat to Fatigue

Perform as many wide pushups as you can with proper form until muscle fatigue sets in. As you get stronger, challenge yourself by increasing the reps in each set.

Step 11: Cool Down

After completing your wide pushups, finish with a cool down by stretching your chest, shoulders, and arms.

Conclusion:

Wide pushups may be challenging at first, but with practice and consistency, you’ll quickly build strength and see results. Follow these 11 steps to master the wide pushup and enhance your upper body workout routine.