Start
End
Push-Up Wide
تمرين ضغط بقبضة واسعة
Target Muscles
Blue = primary · Gray = secondary
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- 1
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position.
- 2
To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
- 3
Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
- 4
After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
