The wide arm push up exercise is a challenging variation of the traditional push up that targets multiple muscle groups in the upper body. By positioning your hands wider than shoulder-width apart, this exercise engages the chest, shoulders, triceps, and core muscles. In addition to building strength in these areas, wide arm push ups also offer a range of other benefits. Let's dive deeper into the advantages of incorporating wide arm push ups into your fitness routine.
Wide arm push ups primarily target the pectoralis major muscles in the chest. By positioning your hands wider, you are able to engage these muscles to a greater extent than with regular push ups. This increased activation helps to build upper body strength, resulting in a more defined and toned chest. Additionally, wide arm push ups also recruit the deltoid muscles in the shoulders, making them stronger and more resilient.
The triceps brachii, located on the back of the upper arm, are also heavily engaged during wide arm push ups. As you lower your body towards the ground and push back up, the triceps work to extend the elbows. Consistently incorporating wide arm push ups into your exercise routine can lead to stronger and more defined triceps, improving both functional strength and aesthetic appearance.
Wide arm push ups require increased activation of the core muscles compared to regular push ups. The wider hand placement shifts the body's center of gravity, placing more emphasis on the abdominals, obliques, and lower back. This increased demand on the core muscles helps to improve stability, balance, and overall functional strength.
The muscles around the shoulder blades, known as the scapular stabilizers, are crucial for maintaining proper shoulder function and stability. Wide arm push ups activate these muscles to a greater degree than traditional push ups due to the wider hand placement. This engagement not only enhances shoulder stability but also helps to prevent common shoulder issues such as impingement and instability.
Wide arm push ups require a greater range of motion compared to regular push ups. This increased range helps to improve joint mobility, particularly in the shoulders and chest. Over time, consistently performing wide arm push ups can lead to greater flexibility and improved shoulder function.
To perform a wide arm push up, start in a high plank position with your hands placed slightly wider than shoulder-width apart. Your fingers should be pointing forward or slightly outward. Lower your body towards the ground by bending your elbows, keeping them close to your sides, until your chest is slightly above the ground. Push back up to the starting position, fully extending your arms.
Beginners may find it helpful to modify the wide arm push up by performing the exercise on their knees or against a wall. As you become more comfortable and stronger, gradually increase the number of wide arm push ups in your workout routine.
As with any exercise, it is important to perform wide arm push ups with proper form to maximize effectiveness and minimize the risk of injury. Maintain a strong and stable core throughout the movement, keeping your body in a straight line from head to toe. Avoid sagging or hiking the hips, as this can lead to strain in the lower back.
It is also essential to listen to your body and make modifications as needed. If you experience any pain or discomfort during wide arm push ups, consider consulting a fitness professional or healthcare provider for guidance.
Incorporating wide arm push ups into your exercise routine offers numerous benefits. From increased upper body strength and enhanced tricep development to improved core stability and greater range of motion, this exercise targets multiple muscle groups simultaneously. By consistently performing wide arm push ups with proper form and gradually increasing difficulty, you can achieve a stronger, more toned upper body. So, why not give wide arm push ups a try?
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