Wide-Grip Push-Up
Step 1 - Position hands wider than standard push-up, about 1.5 times shoulder-width
Step 2 - Lower your chest towards the floor, feeling the stretch across your chest
Step 3 - Push back up to starting position, squeezing chest muscles at the top
Step 4 - Maintain proper form with straight body alignment
Recommended Sets & Time:
Beginner: 2-3 sets of 3-8 reps, 60 seconds rest
Intermediate: 3-4 sets of 8-12 reps, 45 seconds rest
Advanced: 4-5 sets of 12-20 reps, 30 seconds rest
What to Focus On:
Outer chest activation - You should feel a deeper stretch across the outer edges of your chest
Shoulder stability - Keep your shoulders pulled back and down, not hunched forward
Controlled descent - Take 2-3 seconds to lower down, feeling the stretch before pushing back up
Hand positioning - Maintain that wide grip throughout - don't let your hands drift inward
Modifications:
Easier: Perform wide-grip push-ups from your knees, keeping the same wide hand position
Harder: Pause for 2-3 seconds at the bottom of each wide-grip push-up before pushing up
