Watch the video below to see a demonstration of proper form and technique for the wide grip push up exercise. You can also check out some more chest exercise videos or find exercises for other muscle groups.
Instructions for Wide Grip Push Up
To perform a set of wide grip push ups:
Start on the ground on your hands and knees, with your arms straight
and hands placed shoulder width plus one forearm length apart. Straighten your legs out so your weight
is supported on your hands and toes only, with your shoulders, hips, knees and ankles all forming a
straight line (when viewed from the side). Your trunk should be in a neutral position and your shoulders
Eccentric (Lowering) Motion
While maintaining the alignment of your body, bend at
the elbows to lower yourself toward the ground and stop when your elbows are bent 90 degrees. Your
body should move as a unit, with no part trailing any other. Remember to breathe normally and
maintain full body tension throughout the entire movement.
Pause at the bottom position for a 1 sec count while maintaining
Concentric (Upward) Motion
Push through your hands and into the ground to raise
your body up until your arms are fully extended. Your body should move as a unit, with no part trailing
any other. Remember to breathe normally and maintain full body tension throughout the entire
Repeat steps 1 through 4 until you have completed the desired number
of wide grip push up repetitions before resting.
This completes one set of wide grip push ups.