What To Know
- In this comprehensive guide, we’ll delve into the wide vs normal pushups debate, exploring the variations, benefits, and which one is right for you.
- Performed on a decline, these pushups increase the weight on your body, challenging your upper body muscles.
- Whether you’re looking to build chest mass, improve shoulder stability, or enhance functional fitness, there’s a pushup variation that’s perfect for you.
When it comes to bodyweight exercises, pushups reign supreme. But did you know that there are different variations of pushups, each with unique benefits? Two of the most common are wide and normal pushups. In this comprehensive guide, we’ll delve into the wide vs normal pushups debate, exploring the variations, benefits, and which one is right for you.
Wide Pushups
Wide pushups are performed with your hands placed wider than shoulder-width apart. This variation targets the outer chest muscles (pectoralis major) more effectively than normal pushups.
Benefits of Wide Pushups:
- Increased chest activation: The wider hand placement forces the chest muscles to work harder to push up your body.
- Improved shoulder stability: The increased shoulder abduction (outward movement) helps strengthen the shoulder muscles and improve overall shoulder stability.
- Enhanced balance: The wider base of support requires more core engagement, improving balance and coordination.
Normal Pushups
Normal pushups are performed with your hands placed shoulder-width apart. This variation is a classic exercise that targets the chest, shoulders, and triceps.
Benefits of Normal Pushups:
- Balanced muscle development: Normal pushups effectively engage the chest, shoulders, and triceps, promoting overall upper body strength.
- Improved core stability: Pushups require you to stabilize your core to maintain proper form, strengthening the abdominal and back muscles.
- Increased functional fitness: Pushups are a fundamental movement pattern that translates to various everyday activities and sports.
Which Is Right for You: Wide vs Normal Pushups?
The best choice between wide and normal pushups depends on your individual goals and fitness level.
- For beginners: Normal pushups are a suitable starting point for building a foundation of upper body strength.
- For chest development: Wide pushups are more effective for targeting the outer chest muscles.
- For shoulder stability: Wide pushups can help improve shoulder stability and prevent injuries.
- For functional fitness: Normal pushups are a versatile exercise that enhances overall functional fitness.
Variations of Pushups
In addition to wide and normal pushups, there are numerous other pushup variations that can add variety to your workouts:
- Incline pushups: Performed on an incline, these pushups reduce the weight on your body, making them easier for beginners.
- Decline pushups: Performed on a decline, these pushups increase the weight on your body, challenging your upper body muscles.
- Diamond pushups: Hands are placed together in a diamond shape, targeting the triceps more effectively.
- Plyometric pushups: Incorporate a jump or clap at the top of the movement, enhancing power and explosiveness.
How to Perform Pushups Properly
To maximize the benefits and prevent injuries, it’s essential to perform pushups correctly:
1. Start in a plank position: Hands shoulder-width apart, body in a straight line from head to heels.
2. Lower your body: Bend your elbows and lower your chest towards the ground.
3. Push back up: Extend your elbows and return to the starting position.
4. Maintain proper form: Keep your back straight, core engaged, and head in line with your spine.
Key Points: Choosing the Right Pushup Variation
Wide vs normal pushups offer different benefits and challenges. By understanding the variations and their unique effects, you can choose the right pushup variation for your fitness goals. Whether you’re looking to build chest mass, improve shoulder stability, or enhance functional fitness, there’s a pushup variation that’s perfect for you.
What You Need to Know
Q: Which pushup variation is best for building chest muscle?
A: Wide pushups are more effective for targeting the outer chest muscles.
Q: How many pushups should I do per workout?
A: The optimal number of pushups depends on your fitness level. Start with a manageable number and gradually increase as you get stronger.
Q: Can I do pushups every day?
A: While pushups are a great exercise, it’s not recommended to do them every day to allow for muscle recovery.
