Author: Timko Ilya - the ruler of the entire site and fitness trainer | more details >> Rod. 1984 Trained since 1999 Trained since 2007. Author and creator of the site tvoytrener.com. CCM in powerlifting. Champion of Russia and South Russia according to AWPC. Champion of the Krasnodar region according to IPF. 1st category in weightlifting. 2-time winner of the Krasnodar Territory championship in t/a. Author of more than 700 articles on fitness and amateur athletics. Author and co-author of 5 books.
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Main muscles - pectoralis major Additional - triceps and anterior deltoids Difficulty - medium
What muscles work?
Push-ups with arms placed wide on the floor use the following muscle groups:
- The main load is received by the pectoralis major muscles;
- The anterior and middle delta bundles also work;
- Serratus anterior muscles;
- Partially triceps;
- The abdominals, gluteal muscles and back are involved in stabilizing the core.
Advice! If you want to maximally load the triceps muscles, perform push-ups with your arms positioned narrowly (close to each other).
So, we have found out what wide push-ups do, let’s now talk about the pros and cons of this exercise.
Description of the exercise
Great and simple exercise. If you put your feet on a small stand, it will be harder. And if you also put your hands on supports so that you can go lower, it will be even tougher. And if you also put discs on your back...)
In general, if you can do full push-ups from the floor at least 15 times, make the task harder for yourself using the above methods. With additional weights, this exercise is quite capable of developing the strength and mass of your pectoral muscles.
Main features
1. The legs and back should form one straight line throughout the entire exercise. That is, you don’t need to lift your pelvis or lower it, arching your back. It’s easier to do push-ups this way, but you won’t be doing push-ups all over your body, as it were.
2. To increase the speed qualities of muscles (especially important for those involved in martial arts), you can do push-ups with clapping. The easiest option is to clap in front of yourself. More difficult - clapping behind the head. And the most difficult one is clapping behind your back.
3. If you put your hands on the supports, you can go lower. And the lower you go, the more your chest or triceps will stretch (depending on what you focus on). This means that the effectiveness of the exercise will be higher. The supports can be special supports for push-ups, plinths, disks, weights. Basically, anything.
4. For those who want to bench press more, I recommend that when doing push-ups, place your hands the same as when doing a bench press. That is, the push-up technique should copy the bench press technique.
5. When you place your arms wide and spread your elbows out to the sides as much as possible, your chest works the most. However, the load on the shoulder joints is maximum. Therefore, be careful with this technique.
Benefits and harms
- Push-ups with a wide support allow you to increase the strength of your arms, back and abs;
- This is a great way to challenge your muscles without using extra weight;
- You can do push-ups in this way at home, on the street, and in the gym;
- The exercise helps women improve their breast shape, pump up their arms, and tighten their stomach;
- This is a great way to build muscle definition and improve muscle elasticity.
The exercise cannot cause harm, the exception being situations when a person begins to do push-ups if there are contraindications:
- Injuries to joints, ligaments, tendons;
- Diseases of the musculoskeletal system;
- Exacerbation of chronic diseases;
- Inflammatory processes occurring against the background of elevated body temperature;
- High blood pressure;
- Excessive excess weight;
- Condition after abdominal surgery;
- Special situations incompatible with sports physical activity.
Technique
Taking a lying position, bend your arms slightly. Place your brushes wider. Lower yourself a little more.
Look, if your arms are bent at an angle of 90°, then this will be the correct position. If not, correct it. Lean forward so that your elbows point to the sides. The main effort will fall on the chest and shoulders.
Important point! The hands should be directed inward by 20-45° (if there is not enough flexibility, turn them only slightly - they will gradually stretch).
Now bend your arms until your chest touches. The body is rigidly fixed (after you push it forward, leave it there). When lifting, the elbows are slightly unbent.
Breathing during push-ups is carried out as follows: inhale while lowering, exhale while squeezing.
Peculiarities
At first, until you get used to it, do it smoothly to feel the correct position and not pull your hands.
Execution technique
Let's look at how to do push-ups correctly with a wide grip; we recommend that you carefully study the technique.
Correct execution of the wide-grip push-up technique affects the effectiveness and quality of the process. Otherwise, you can shift the load to completely different muscles or even to the back.
- Do a warm-up - swing your arms, make circular rotations of the elbow, shoulder and wrist joints, stretch your back and abs, jump in place to speed up blood circulation;
- Take the starting position: lying on outstretched arms, head raised, gaze directed forward, body tense and straightened, back straight, butt not sticking out. Place your feet on your toes, slightly apart or together. Place your hands on the floor, fingers forward, slightly wider than shoulder-width apart, with your elbows not protruding beyond your fingers.
- As you inhale, gently lower yourself down, spreading your elbows to the sides.
- Touch your chest to the floor, or stop at a height of 3-5 cm;
- As you exhale, smoothly rise up without straightening your elbows completely;
- Do the planned number of sets and repetitions.
Let's remember that push-ups are done with a wide grip, and let's try to avoid standard mistakes that beginners often make:
- Breathe correctly - inhale on the descent, exhale on the ascent;
- We watch the body - do not allow deflections;
- Move smoothly, without jerking;
- Do not straighten your elbows completely at the top of the exercise.
Tips for implementation
1) The main thing to remember is that when you start doing push-ups, in the starting position, the body line from shoulders to heels should be strictly straight. There is no need to bend your lower back or lift your butt up, the abdominal muscles are tense, and the pelvis is in the correct position.
2) For greater effectiveness of push-ups with a wide grip, lower yourself almost to the floor, leaving 1-2 cm to the floor, this will stretch your chest, shoulders and triceps more. And if, for example, you put your feet on a sofa or bed, and put your hands on chairs previously placed shoulder-width apart, this will allow you to lower yourself further, which means the load will be greater. If someone is so scared, instead of chairs, place 3-4 books under each palm
