Wide Push-Ups

1. Begin in a plank position with your hands placed wider than shoulder-width apart. Ensure your body forms a straight line from head to heels.
2. Position your hands slightly wider than shoulder-width, fingers pointing forward or slightly turned outward.
3. Lower your body towards the ground by bending your elbows. Keep your elbows pointed outward at a 45-degree angle from your body.
4. Lower your chest as close to the ground as your strength allows. Ensure a controlled descent.
5. Push through your palms to return to the starting position, fully extending your arms.
6. Perform the exercise for the desired number of repetitions or time.

1. Keep your body in a straight line throughout the movement, avoiding sagging hips or raised buttocks.
2. Engage your core muscles to stabilize your body during the push up.
3. Perform the push up in a controlled manner, focusing on both the descent and ascent.
4. Aim for a full range of motion, lowering your chest close to the ground and fully extending your arms at the top.
5. Inhale as you lower your body, and exhale as you push back up.

Easier

• Perform wide push ups with your hands elevated on a sturdy surface, such as a bench or step, to reduce the load.
• If full push ups are challenging, perform wide knee push ups by kneeling on the ground.
• If the wide hand placement is too challenging, bring your hands slightly closer together.
• Start with a smaller range of motion and gradually increase it as you build strength.
• Beginners can start with wall push ups to build strength before progressing to the floor.