October 08, 2021 9 min read

Ah, push-ups. Seems pretty straightforward to do, right? Well, how about wide-grip push-ups?

Everyone knows the importance of push-ups, but many don't know how to do them correctly. One of the hardest ones to perform is the wide grip push-up. It is indeed relentless to incorporate in your fitness regime, but for all the good reasons.

You see, wide grip push-ups are a great way to work your chest muscles and triceps. The wide position of the hands will make you use more of your upper body because it takes away some of the stability from your arms, making them do a lot more work. This exercise is also a good choice for wrist problems as it reduces pressure on the wrists.

Of course, it's always important to take care of your joints so that they don't become worn out by repetitive motions or injuries, but if you can't avoid using these types of exercises, then this one is a good option!

This blog will teach you everything you need to know about wide grip push-ups and why they are essential in your fitness routine.

What is a Wide Grip Push-Up?

A wide grip push-up is when you place your hands on the ground shoulder-width apart, with your palms facing outwards. Of course, the more comprehensive your hands are, the more difficult it will be to perform the exercise.

Strong brutal tattoed and ripped male athlete shows how to do wide or archer push-ups

Wide grip push-ups not only require a great deal of strength but also put a strain on your chest and triceps muscles. If you want to tone your upper body in these areas, this is an excellent exercise for you!

Since in Wide Grip Push-up, your arms must exert less force than when performing standard push-ups, people with wrist injuries may choose this variation. In addition, it requires less impact on the wrists because the hands are placed further away from each other.

The wide grip creates an extensive range of motion thatcan  increase the difficulty of the push-up.

However, the more extensive range of motion will also increase the muscle activity in your chest, triceps, shoulders, and core. This is because you are pushing yourself further towards your limit every day with no use of weights.

What Makes Wide Grip Push-Up Different?

The push-up is the most basic but effective exercise that everyone should know how to perform. You can easily add it into your daily exercises or fitness routine because it requires no equipment and hardly any space.

It's often said that if you only do one exercise, make sure it's a push-up. These techniques are straightforward to do even for beginners; they strengthen your core, shoulders, arms, and chest; and they can be performed anywhere at any time!

And oh, did we tell you that it’s one of the mostsought-after workout reps in the  US Marines?

We will start by talking about the wide grip push-up—one of the hardest ones to perform.

However, wide grip push-ups are agreat way to  work your chest muscles and triceps. In addition, the broad position of the hands will make you use more of your upper body because it takes away some of the stability from your arms, making them do a lot more work.

This exercise is also unique for those who have wrist problems as it reduces pressure on the wrists. Of course, it's always important to take care of your joints so that they don't become worn out by repetitive motions or injuries, but if you can't avoid using these types of exercises, then this one is a good option!

How to Do a Wide Grip Push-Up Correctly

A comprehensive grip push-up is performed precisely the same way a regular push-up is done. However, for a wide grip push-up, you place your hands on the ground about shoulder-width apart, with your palms facing outwards. Naturally, the more comprehensive your hands are, the more difficult it will be to perform the exercise.

In fact, this is what the police force in the US wants to do in their daily fitness activities.

It would help if you got into a plank position from where your body forms a straight line from head to toe. Your feet should be together while your arms are perpendicular to the floor and under your chest. Keep in mind that if you have any injuries that prevent you from doing this pose, then don't do it!

When starting with wide grip push-ups, try not to go too far because you want perfect form. This means that you want your shoulders, neck, and head in line with the rest of your body. Then, as you get more into it, try to go a little further out to push yourself for improvement constantly!

To maximize the performance of your wide-grip push-ups, we recommend incorporating essential supplements by Steel Supplements in your diet regime, such as their signature Smash Stack fitness supplement.

Wide Grip Push Ups- Tips & Tricks

Here are some tips and tricks to consider when doing the wide grip push up position:

  • When performing wide grip push-ups, make sure that you do not drop down too low or rise too high off of the ground. Doing this will take away from proper form, which can cause serious injuries.
  • Your elbows should be pointing directly downwards during every phase of the exercise. If they start pointing outwards or inwards, something may be wrong because it's not good for your joints.
  • When you rise towards the peak of your push-up, try to use your chest muscles and abs to pull yourself up rather than pushing with your hands and arms. This will prevent any possible injuries, and it also makes it easier to get back down.

Wide Grip Push-Ups: How Many Reps?

For the best result in building muscle mass, we recommend doing wide grip push-ups slowly but firmly for at least three sets of 10 reps.

To maximize your reps, follow these rules while doing wide grip push-ups:

  • Make sure your shoulders, neck, and head are in line with the rest of your body. If they aren't, you need to fix your form because it could lead to injury.
  • Your elbows should be pointing directly downwards during every phase of the exercise. If they start pointing outwards or inwards, something may be wrong because it's not good for your joints.
  • When rising towards the peak of the push-up, use your chest muscles and abs to pull yourself up rather than pushing with your hands and arms. This will prevent any possible injuries and make it easier to get back down.

Pros of Doing Wide Grip Push-Ups

  • Wide grip push-ups are one of the best exercises to add to your workout routine because they work many different muscles that you may not even be aware that you had!
  • You can always modify this exercise by lowering the angle and slowing down the pace to make it harder, but if you perform it perfectly, there is no need for any modification!

Cons of Doing Wide Grip Push-Ups

  • If you have injuries or problems with your wrists, then wide grip push-ups aren't recommended. However, there is always an alternative for everything, so try substituting them with regular push-ups!
  • This exercise will create lots of stress on your lower back if performed incorrectly or with bad form. Instead, try to use your chest and abs muscles to push yourself up, rather than pushing with your hands. This will lessen any strain on your back.

Wide Grip Push-Ups: Frequently Asked Questions

1. Can you do wide-grip push-ups on your knees?

Yes, but it won't be as effective for muscle growth. Your range of motion is much less when using knee support, so you will end up working out more minor muscles overall. Plus, doing them on your knees puts more weight into your arms than your chest, which isn't good!

2. Can you do regular push-ups instead of wide grip push-ups?

Sure! That's why we recommend modifying the way you usually would because it might injure you if not done correctly. Regular push-ups are great because you can always try doing them on your knees or against a wall or desk to make it easier.

3. Can you do wide grip push-ups with weights?

This is not recommended at all because it's relatively easy to injure yourself if done incorrectly. Your range of motion will be much smaller and using weights lead to injuries more often. So stay away from this unless you know what you're doing!

Variations of the Wide Grip Push-Up

Wide grip push-ups are one of the best exercises to add to your workout routine because they work many different muscles that you may not even be aware that you had!

You can always modify this exercise by lowering the angle and slowing down the pace to make it harder, but if you perform it perfectly, there is no need for any modification!

This exercise will create lots of stress on your lower back if performed incorrectly or with bad form. Instead, try to use your chest and abs muscles to push yourself up, rather than pushing with your hands. This will lessen any strain on your back.

If you don't want to do wide-grip push-ups with your hands on the ground, try doing them on your knees or against a wall or desk! Everybody is different, and there are many ways to make this exercise easier, depending on what you need.

sporty adult man with wireless earphones doing push ups on knees on seashore

There's also a range of motion where they can be done with weights, but this isn't recommended at all if you're not sure what you're doing because it's easy to injure yourself.

The wide grip push-up is a great exercise that targets many different muscles! Use the correct form and technique when doing this exercise because it may be harmful otherwise. If you experience any pain or discomfort, then stop and rest, and don't do it again until your body is ready for it!

Doing too much too soon will lead to injuries down the road, so make sure to ease yourself into this exercise. There are also alternative exercises if you can't do wide grip push-ups yet! Take your time with them, but keep practicing every day until they get more accessible for you!

Tips for Getting Better at Wide Grip Push-Up

  • Be sure to practice getting into the correct position as much as you can! You don't want your hips too high or too low, and everything should be straight.
  • Keep practicing! When you start doing wide grip push-ups, they might seem impossible because you will need much upper body strength. But keep trying every day until it becomes easier for you!
  • Don't give up! Just because this exercise seems complicated doesn't mean it's not good for you! On the contrary, it works so many different muscles that are often neglected during other exercises, so take your time with this one, and eventually, it'll get more manageable for you!
  • If your gym doesn't have a wide grip bar, grab onto any other bar or even the edge of a staircase! You can make things easier by using products like push-up bars if this is too difficult.
  • Do not use weights with wide grip push-ups unless you are very experienced in doing so! This exercise puts your joints and lowers your back at risk for injury, so be careful when changing up your workouts. Talk to our coaches about any concerns you have before adding weight!
  • Be sure to learn how to do this exercise correctly because it's easy to get injured if done incorrectly, especially if you don't have much upper body strength yet. It's okay to start small by doing them on your knees until you get better at the form required for wide grip push-ups.

Sample Workout Routine Using the Wide Grip Push-Up

  1. Wide grip push-up -> 1 set of 10 reps
  2. Plank -> three sets of 30 seconds each
  3. Side plank with leg lift on right side -> 1 set of 10 reps per side
  4. Russian twists with med ball -> 15 reps
  5. Reverse crunch -> 20 reps
  6. Superman pose crunches -> 5 per side (10 total)
  7. Bicycle crunches with a twist at end -> two sets of 25 reps total (50 total for both sides)
  8. Regular push-ups with knees on the ground or feet on top of a chair/staircase step relative to your strength. These are great to help you prepare yourself for wide grip push-ups.

Wrapping Up

There you have it, all there’s to know about the infamous wide-grip push-up! If you want to go beyond the standard push-up position, try a wide grip. The wider your hands are positioned on the ground. You will engage more of your upper body muscles in this exercise.

This is because it takes away some stability from your arms that would have been provided by having them closer together, making them do even more work than usual.To help you get started with these exercises and maximize your performance, we suggest checking out Steel Supplements and their line of quality fitness products.

Whether you're looking for information about how you should do many reps or sets per workout or what equipment might make it easier--we've got everything covered! It's time to up your game in wide grips withSteel Supplements' Ultimate Shred Stack set now.


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