Pushup is a simple exercise that works a range of muscle groups and requires no equipment.The wide pushup is easy to do and engages your chest and shoulders a bit more.Keep your form, go slowly, and listen to your body so you don't hurt your shoulders.
Step 1: On a stable surface, work out on all fours.
A flat floor with a rug or yoga mat is ideal for a wide pushup.Uneven ground or a rock-hard surface can be hard on your wrists and ankles.If you prefer, you can do wide pushups barefoot or in shoes or socks.You may have trouble keeping your footing if you only wear socks.Pick a spot near a step or a low bench that you can prop your hands up on to make it easier to do your pushups.The step or bench can be used to prop up your feet.
Step 2: It's a good idea to put your palms a little wider with experience.
If you are new to doing wide pushups, place your palms on the floor wider than your shoulder width.Point your fingers in either direction.Your shoulders should be in line with your palms.The person looking at you from the side should be able to see your shoulders and palms.You can spread your hands out more over time.If you go too wide too soon, you may hurt your shoulder.
Step 3: Put your palms and toes on the floor by lifting your body.
Keep your palms planted and extend your arms.Curl your toes so that they are the only part of your body that touches the floor.Your legs should be straight if you lock your knees.Put your knees on the floor to make it easier to do the pushups.
Step 4: In a high plank yoga pose, create a straight line from head to toe.
If you put your neck in a neutral position, you will not be looking straight ahead or straight down.To keep your back from arching upward or sagging downward, engage your core and quads.Keep a straight line from your ankle to the top of your head.A good pushup begins with a basic yoga pose.Keep your core and quads engaged throughout the process to maintain a straight line from head to toe.You should feel the burn in your core muscles after doing a set of pushups.
Step 5: Spread your shoulder blades instead of pinching them.
It is hard to describe but you want it to feel like your shoulder blades are not touching during the pushup.To see your shoulder blades spread apart, focus your attention on this area.If your shoulder blades pinch in, you will be more susceptible to injury.
Step 6: Lower your chest to the floor with a smooth, steady motion.
Go slowly and breathe in deeply.Take care of your neck, back and legs.If you bend your elbow, it will spread outward to your body.Drop down until your chest is lower than your elbow, but only if you don't feel any shoulder pain.Good pushups need smooth, steady, even movements, not fast, jerky, up-and-down motions.During a pushup, your elbows should not flare out more than 45 degrees.During a wide pushup, it is necessary to flare them out wider than this, but your risk of a shoulder tendon strain increases closer to 90 degrees.Push-ups will feel harder on your legs if your upper body is stronger.The workout will be harder on your upper body if your legs are stronger.
Step 7: Take a few moments with your body in the "down" position.
Hold your position for a split second after you stop lowering your chest.During this instant, make a mental check of your core muscles and shoulder blades to make sure they are still engaged.Don't try to bounce up and down like a jackhammer!Slow and steady is what you should do.
Step 8: As you push yourself back up into the pose, exhale slowly.
Imagine using your palms to push the floor away from your body.Lift yourself up slowly and smoothly to maintain your body alignment and core engagement.You have to keep going until you lock into position.Don't put your elbow into locked positions.Go slowly and deliberately.Use your toes to engage your legs.As soon as your legs are flexing, your chest should be flexing.
Step 9: Continue the process until you finish your set.
Just for an instant at the beginning of the pose, then lower back for another pushup.If you are just starting out, aim to do around 8 to 10 reps in a set, but if you can't do that many yet, that's okay!Try to do around 30 pushup reps per set.If you can do more than 30 without losing your form, use a step or bench to increase the difficulty.
Step 10: You must complete 3-4 sets per week.
Pushups are a great workout, but don't overwork it.If you want, you can repeat the process up to 2 more times after completing a set.Wait 48 hours after completing your sets to do another pushup workout.It is important to give your muscles time to recover.
Step 11: If you want to target other muscle groups, adjust your hand width.
The serratus anterior muscles are located between your lower shoulder blades and lower pectorals.If you do narrow pushups for your next set, your triceps will be particularly targeted.If you set your hands at shoulder width, your pecs will get a good workout.Pushups work a lot of muscle groups, no matter how you position your hands.The following muscles are engaged: deltoideus p. acromialis, pectoralis minor, serratus, biceps brachii, and latissimus dorsi.