Male

Wide Hand Push-up

Muscles involved

As you set up on the floor for wide hand push-ups, you immediately notice a deeper stretch across your chest than in a standard variation. Using just your body weight, spreading your hands further apart challenges your stabilization and forces you to maintain strict tension throughout your whole core. Feel the full stretch at the bottom of the movement, then focus on driving your palms firmly into the ground to power back up. Controlling your body in a straight line from head to heels turns every rep into a display of upper body strength and total body alignment.

How to do it

1. Start in a high plank position with your hands placed on the floor significantly wider than shoulder-width apart. 2. Lower your chest towards the floor, keeping your elbows flared out and your body in a straight line. 3. Pause at the bottom, feeling a stretch in your chest. 4. Press through your palms to push your body back up to the starting plank position.

Equipment required

Peso corporal

Muscles worked

Tips

- Place your hands wide to emphasize your chest muscles. - Lower your chest towards the floor, keeping your elbows flared out. - Squeeze your chest at the top of the movement. - Maintain a straight line from your head to your heels.