Incline Push Up Wide

What is Incline Push-Up Wide? An incline push-up wide is a variation of the traditional push-up exercise where the hands are placed on an elevated surface, such as a bench or a step, to increase the difficulty of the movement. This exercise primarily targets the chest, shoulders, and triceps while also engaging the core muscles for stability.

Tutorial

1. Place your hands slightly wider than shoulder-width apart on an elevated surface, such as a bench or a step.
2. Extend your legs behind you, creating a straight line from your head to your heels.
3. Engage your core muscles and lower your chest towards the elevated surface by bending your elbows.
4. Push through your palms to extend your arms and return to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the hips to sag: Maintain a straight line from head to heels throughout the movement to prevent strain on the lower back.

• Flaring the elbows: Keep your elbows at a 45-degree angle to your body to avoid unnecessary stress on the shoulders. - Not fully extending the arms: Make sure to fully straighten your arms at the top of the movement to engage the triceps effectively.

Tips for Better Results

• Focus on controlled movements: Slow down the lowering phase to increase time under tension and maximize muscle activation.

• Engage your core: Keep your abs tight throughout the exercise to maintain proper form and stability. - Adjust the incline: Start with a higher incline and gradually decrease the elevation as you build strength.

Muscles Worked

• Primary Muscles: Chest (pectoralis major), Shoulders (anterior deltoids), Triceps - Secondary Muscles: Core muscles for stability