Enhancing Skills

Wide arm push-up

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The wide arm push-up is a variation of the traditional push-up that targets the chest, shoulders, and triceps. This exercise is performed in the same way as a regular push-up, but with the hands placed further apart than shoulder-width.

Stretch: Shoulder stretch, triceps stretch, chest stretch.

  • Shoulder stretch: Stand tall and clasp your hands behind your back. Lift your hands up towards the ceiling as far as possible until you feel a stretch in your shoulders. Hold for 15-30 seconds and release.
  • Triceps stretch: Stand tall with your feet shoulder-width apart. Raise one arm overhead and bend your elbow so your hand reaches behind your head. Use your other hand to gently push your elbow down until you feel a stretch in your triceps. Hold for 15-30 seconds and repeat on the other side.
  • Chest stretch: Stand tall with your feet shoulder-width apart. Clasp your hands behind your back and lift them up towards the ceiling as far as possible until you feel a stretch in your chest. Hold for 15-30 seconds and release.

Warm-up:

  • Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles.
  • High knees: Stand with your feet shoulder-width apart and lift your knees up towards your chest, alternating legs.
  • Jumping jacks: Stand with your feet together and arms at your sides. Jump your feet out to the sides while raising your arms overhead, then jump back to the starting position.

How to select the proper weight: Bodyweight exercise, no weights required.

Proper form:

  1. Start in a plank position with your hands placed wider than shoulder-width apart.
  2. Lower your body down towards the ground, keeping your elbows close to your sides.
  3. Push back up to the starting position.
  4. Repeat for the desired number of reps.

How to reduce the difficulty:

  • Perform the push-up from your knees instead of your toes.
  • Place your hands on an elevated surface, such as a bench or step.

How to increase difficulty:

  • Elevate your feet on a bench or step.
  • Wear a weighted vest to add resistance.

Reps: Beginner: 2 sets of 8-10 reps Intermediate: 3 sets of 12-15 reps Advanced: 4 sets of 20 reps

Estimated time for exercise: 5-10 minutes

Body Group:

Chest

Muscle Group(s):

Chest, Shoulders, Triceps

Muscles used:

Primary:

Pectoralis Major

Secondary:

Deltoids (Anterior), Triceps Brachii

Tertiary:

Rectus Abdominis, Serratus Anterior

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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