Wide grip push-ups are a basic exercise that is included in the training complex of absolutely all sports. It allows you to effectively load the muscles of the upper body, increase the strength and endurance of the athlete, strengthen the ligaments and joints of the shoulder girdle.
Wide-grip push-ups are a traditional exercise in which the hands are placed on the floor shoulder-width apart or wider.
The exercise is suitable for absolutely all athletes of any gender. Women will especially appreciate its benefits in breast lift, because it qualitatively loads the pectoral muscles, which means it makes the shape of the mammary glands more elastic and contoured. Men, on the other hand, will be able to increase the strength and relief of the muscles, warm up the muscles in front of the power complex, and increase the level of their endurance.
What muscles work?
Wide-arm push-ups use the following muscle groups:
- The main load is received by the pectoralis major muscles;
- Front and middle deltas also work;
- Serratus anterior muscles;
- Partially triceps;
- The abdominals, glutes and back are involved in stabilizing the core.
Advice! If you want to maximize the load, namely, the triceps muscles (triceps), perform push-ups with a narrow setting of the arms (close to each other).
So, we have figured out what wide push-ups from the floor do, let's now talk about the pros and cons of this exercise.
Benefit and harm
- Push-ups with a wide emphasis allow you to increase the strength of the arms, back and press;
- This is a great way to load muscles without using extra weight;
- You can do push-ups in this way at home, on the street, and in the gym;
- Exercise helps women to improve the shape of their breasts, pump up their arms, tighten their stomach;
- This is a great way to build muscle relief, improve the elasticity of the muscles.
Exercise cannot cause harm, the exception is situations when a person begins to do push-ups in the presence of contraindications:
- Injuries to joints, ligaments, tendons;
- Diseases of the musculoskeletal system;
- Exacerbation of chronic diseases;
- Inflammatory processes occurring against a background of increased body temperature;
- High blood pressure;
- Being overweight;
- Condition after abdominal surgery;
- Particular situations incompatible with sports physical activity.
Execution technique
Consider how to properly push up with a wide grip, we recommend that you carefully study the technique.
The correct execution of the technique in wide grip push-ups affects the effectiveness and quality of the process. Otherwise, you can shift the load to a completely different muscle, or even to the back.
- Do a warm-up - swing your hands, circular rotations of the elbow, shoulder and wrist joints, stretch your back and abs, jump in place to speed up blood circulation;
- Take the starting position: the emphasis is lying on outstretched arms, the head is raised, the gaze is directed forward, the body is tense and stretched out in line, the back is straight, the butt does not stick out. Place your feet on your toes, slightly spread or put together. Put your hands on the floor with your fingers forward, slightly wider than your shoulders, your elbows do not protrude beyond the fingers.
- As you inhale, gently lower yourself down, spreading your elbows to the sides.
- Touch the floor with your chest, or stop at a height of 3-5 cm;
- As you exhale, gently rise up without straightening your elbows to the end;
- Do the planned number of sets and reps.
Let's remember that we swing push-ups with a wide grip, and we will try to avoid the standard mistakes that beginners often make:
- Breathe correctly - inhale on the descent, exhale on the ascent;
- Watching the body - do not bend;
- Move smoothly, without jerking;
- Do not straighten your elbows completely at the top of the exercise.
Variations
Long-grip push-ups can be performed in different variations:
- The classic option is from the floor;
- Wide-grip push-ups from the bench are a lighter version of this exercise;
- Push-ups from the wall - this subspecies also makes the task easier, and is especially liked by the beautiful representatives of humanity;
- You can do push-ups with claps, fists or fingers - this option, on the contrary, complicates the exercise.
- A more complex variation includes push-ups with a wide grip with the legs resting on the bench, when the legs are just above the body;
- Depending on the position of the legs, push-ups with a wide grip of the legs are shoulder-width apart or together.
- You can also do push-ups on dumbbells - in this case, the load on the joints is reduced, but it will be more difficult for the body to maintain balance.
Athletes who do wide-grip push-ups and put their legs together increase the difficulty of the task due to the fact that they have to control their balance more strongly. The wider the stance of the legs, the larger the area of support, respectively, the easier it is to push up.
Making the exercise harder
An athlete who wants to increase his load can do push-ups with wide grip legs together, or start push-ups on his fists or toes. Next, try to perform explosive push-ups with a wide grip, put your legs on a dais. When this is not enough, it is worth using dumbbells.
- Take the starting position as for dumbbell push-ups;
- Perform descent and ascent;
- At the top, lift your hand off the dumbbells from the floor and pull to the lower back;
- Put the projectile in place, make the descent and ascent;
- Use your second hand;
- Alternate the cycles.
Training program
If you are wondering what will happen if you do wide grip push-ups regularly and without gaps, we will delight you. You will achieve beautiful muscle relief, increase strength and endurance.
It is important to study not at random, but according to the scheme. An example of a classic program for athletes with an intermediate level of fitness is a 25 push-up scheme, in total you need to do a minimum of 3 sets. More experienced ones can make it harder for themselves by increasing the number of repetitions, or by choosing one of the methods described above. Beginners, on the other hand, should do wide-grip push-ups, focusing on their ultimate capabilities.
You cannot stop at the achieved result, always strive for more!
