What To Know
- Wide push ups are a variation of the regular push up where you place your hands wider than shoulder-width apart.
- The better choice between regular push ups and wide push ups depends on your individual fitness goals and abilities.
- By understanding the differences between these variations and choosing the one that best aligns with your goals, you can maximize your results and unlock the full potential of push ups.
Push ups are a staple exercise in any fitness routine, but there are different variations that can target different muscle groups and provide varying benefits. Two common variations are regular push ups and wide push ups. In this blog post, we will explore the differences between these two exercises, their benefits, and which one is the better choice for your fitness goals.
Types of Push Ups: Regular vs. Wide
Regular Push Ups
Regular push ups are the most basic variation of the exercise. They involve placing your hands shoulder-width apart on the ground, lowering your body until your chest touches the ground, and then pushing back up to the starting position.
Wide Push Ups
Wide push ups are a variation of the regular push up where you place your hands wider than shoulder-width apart. This wider hand placement engages different muscle groups and provides different benefits compared to regular push ups.
Muscles Targeted
Regular Push Ups
Regular push ups primarily target the chest, triceps, and shoulders. They also engage the core and back muscles to maintain stability.
Wide Push Ups
Wide push ups place more emphasis on the outer chest muscles (pectoralis major), as well as the triceps and shoulders. They also engage the lats and serratus anterior muscles to a greater extent than regular push ups.
Benefits of Regular Push Ups
- Improved upper body strength: Regular push ups are an effective way to build strength in the chest, triceps, and shoulders.
- Enhanced core stability: The exercise requires you to engage your core muscles to maintain a stable position throughout the movement.
- Increased flexibility: Regular push ups can improve flexibility in the chest, shoulders, and back.
- Calorie burn: Push ups are a compound exercise that burns a significant number of calories.
Benefits of Wide Push Ups
- Increased outer chest activation: Wide push ups target the outer chest muscles more effectively than regular push ups.
- Improved triceps strength: The wider hand placement engages the triceps to a greater extent, helping to build triceps strength.
- Enhanced shoulder stability: The wider hand placement also requires more shoulder stability, which can benefit individuals with shoulder weakness or injuries.
- Greater range of motion: Wide push ups allow for a slightly deeper range of motion compared to regular push ups.
Which Variation Is Better?
The better choice between regular push ups and wide push ups depends on your individual fitness goals and abilities.
- For beginners: Regular push ups are a good starting point for those new to the exercise. They provide a balanced activation of the upper body muscles and are easier to perform with proper form.
- For intermediate and advanced exercisers: Wide push ups offer greater benefits for targeting the outer chest and triceps. They can also be incorporated into advanced training programs to challenge the muscles and promote growth.
- For shoulder issues: Wide push ups may be more beneficial for individuals with shoulder pain or mobility limitations, as they place less stress on the shoulder joint.
Proper Form for Regular Push Ups
1. Start in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Lower your body by bending your elbows and keeping your back straight.
3. Touch your chest to the ground or come as close as you can.
4. Push back up to the starting position, extending your elbows and engaging your chest.
Proper Form for Wide Push Ups
1. Start in a plank position with your hands wider than shoulder-width apart.
2. Lower your body by bending your elbows and keeping your back straight.
3. Touch your chest to the ground or come as close as you can.
4. Push back up to the starting position, extending your elbows and engaging your outer chest.
Wrap-Up: The Power of Variation
Both regular push ups and wide push ups are valuable exercises that can contribute to upper body strength and fitness. By understanding the differences between these variations and choosing the one that best aligns with your goals, you can maximize your results and unlock the full potential of push ups.
Questions You May Have
1. Can I do both regular and wide push ups in the same workout?
Yes, you can incorporate both variations into your workout to target different muscle groups and provide a more comprehensive upper body workout.
2. Which variation is better for building overall upper body strength?
Regular push ups are generally better for overall upper body strength, as they engage a wider range of muscle groups.
3. How many reps and sets should I do?
The recommended number of reps and sets depends on your fitness level and goals. Aim for 8-12 reps in 3-4 sets initially and adjust as you progress.
4. What if I can’t do a full push up?
If you are unable to perform a full push up, start by doing push ups on your knees or against a wall. Gradually increase the difficulty as you get stronger.
5. Can wide push ups help with shoulder pain?
Wide push ups can potentially help with shoulder pain by strengthening the muscles around the shoulder joint and improving stability. However, it is important to consult with a healthcare professional if you have any underlying shoulder issues.
