Wide Pushups: Focus on Chest Development

Instructions

1. Start Position:

   • Begin in a plank position with your hands placed wider than shoulder-width apart.
   • Keep your arms straight but not locked, and ensure your body forms a straight line from head to heels.
   • Engage your core to prevent your hips from sagging or piking.

2. Lowering Phase:

   • Slowly bend your elbows, lowering your chest toward the ground.
   • Keep your elbows flared out to the sides at about a 45-90 degree angle, depending on your flexibility and shoulder comfort.
   • Stop when your chest is just above the ground or when your elbows are at a 90-degree angle.

3. Pushing Phase:

   • Press through your palms to extend your elbows and return to the starting position.
   • Exhale as you push up, keeping your movements controlled.

4. Repeat:

   • Perform for the desired number of repetitions while maintaining good form.

Tips 

• Hand Placement: Ensure your hands are wider than shoulder-width but not excessively wide to avoid unnecessary strain on your shoulders.
• Body Alignment: Keep your body straight; avoid letting your hips sag or your back arch.
• Controlled Movement: Avoid rushing. Perform each repetition slowly and with control to maximize muscle activation.
• Breathing: Inhale as you lower your body and exhale as you push back up.
• Elbow Angle: Avoid flaring your elbows too much (beyond 90 degrees), as it can strain the shoulder joints.