Are wide arm push ups bad for you? It’s one of those simple yet complex questions that can be difficult to answer without diving deeper into the subject. We’ve all seen this exercise at some point, whether in the gym or on social media. Many athletes and fitness enthusiasts swear by wide arm push ups, claiming they build an impressive upper body. But is there any truth to their claims? Let’s take a closer look.
While wide arm push ups may seem like a harmless exercise, there’s no denying that they can put a considerable amount of strain on your shoulders, chest and triceps. These muscles are the primary movers during the movement, and wide arm push ups can place direct and intense stress on them. So, are they bad for you? Well, that depends on who you are. For instance, individuals who are still in the early stages of their fitness journey may find that this exercise is too challenging and overwhelming for their current level of fitness.
On the other hand, seasoned athletes who have been working out for years might find wide arm push ups to be a helpful training tool. After all, they can build strength, endurance and size in specific muscle groups. Ultimately, it comes down to personal preferences, fitness goals and overall physical health. If you’re interested in incorporating wide arm push ups into your workout routine, it’s essential to do so safely and under the guidance of a professional.
Proper Form for Wide Arm Push Ups
Wide arm push ups are an effective exercise for targeting the chest muscles. However, many people perform this exercise incorrectly, leading to strain or injury.
Follow these steps for proper form:
- Start in a plank position, with your hands positioned slightly wider than shoulder-width apart.
- Engage your core and lower yourself down towards the ground, maintaining a straight line from your head to your heels.
- As you lower yourself down, keep your elbows tucked in and close to your sides.
- Once you reach the bottom of the movement, press back up to the starting position, keeping your core and glutes engaged.
It is important to maintain good form throughout the exercise and not to let your form degrade as you tire. For beginners or those who need to build strength, it is recommended to start with a modified version of the exercise, such as push ups on your knees or on an elevated surface.
Muscles targeted during wide arm push ups
Push-ups are a great exercise for building upper body strength and endurance. Wide arm push-ups, in particular, target specific muscles in your upper body while still improving overall upper body strength. Here are the muscles that are targeted during wide arm push-ups:
- chest (pectoralis major)
- shoulders (deltoids)
- triceps (the back of your upper arm)
Wide arm push-ups, as the name suggests, require your arms to be positioned further apart than a traditional push-up. This wider arm position puts a greater emphasis on stretching and contracting your chest muscles. Your shoulders and triceps also play a significant role in this exercise.
To get a better understanding of how wide arm push-ups target these muscles, consider the following:
| Muscle | Function during wide arm push-ups |
|---|---|
| Pectoralis major | Primary muscle activated during wide arm push-ups; responsible for pushing your body off the floor |
| Deltoids | Assists the pectoralis major in pushing your body up; controls the movement of your shoulders |
| Triceps | Secondary muscle activated during wide arm push-ups; responsible for extending your elbows |
Overall, wide arm push-ups are beneficial for building upper body strength and targeting specific muscles. As with any exercise, it’s important to perform them correctly and with proper form to avoid injury and get the most benefit.
Alternatives to Wide Arm Push Ups
Wide arm push ups, also known as the “T” push up, are a variation of the traditional push up where the hands are placed wider than shoulder-width apart. This exercise targets the chest, shoulders, and triceps. However, as with any exercise, improper form or overuse can lead to injury. Here are some alternatives to wide arm push ups that can be just as effective for building upper body strength:
- Close Grip Push Ups: This variation of the push up targets the triceps, chest, and shoulders while also engaging the core. To perform, place your hands directly under your shoulders, keeping your elbows close to your sides as you lower yourself to the ground.
- Diamond Push Ups: The diamond push up targets the triceps and chest. Begin in a standard push up position, but with your hands close together under your chest in a diamond shape. Lower yourself down keeping your elbows close to your sides, and push up to complete the exercise.
- Pike Push Ups: This exercise targets the shoulders and triceps. Start in a downward dog position with your feet hip-width apart and hands shoulder-width apart. Slowly lower your head between your hands, bending your elbows, until your head is just above the ground. Push back up to the starting position to complete the exercise.
In addition to these exercises, incorporating resistance bands or dumbbells into your workout can add an extra challenge and help build upper body strength. It’s important to vary your exercises to prevent injury and keep your workouts effective.
The Benefits of Wide Arm Push Ups
Push ups are one of the most effective exercises to build upper body strength, and among them, wide arm push ups hold a special place. They are challenging but offer plenty of benefits that cannot be overlooked. Here we will examine some of the benefits of wide arm push ups.
1. Strengthens Chest Muscles
- When you do wide arm push ups, you place extra emphasis on your chest muscles. This makes wide arm push ups an excellent exercise to strengthen your chest muscles.
- Wide arm push ups work the pectoral muscles more than traditional push ups do. Pectoral muscles play a crucial role in movements like pushing and pulling, and strengthening them can have tremendous implications for building overall strength.
2. Builds Upper Body Power
Push ups help to build upper body power, and wide arm push ups are no exception. They work the chest, triceps and shoulders, making them an excellent workout to build upper body strength and power.
3. Improves Shoulder Stability
If you suffer from shoulder instability, wide arm push ups can help to strengthen and stabilize your shoulder muscles. Wide arm push ups work the rotator cuff muscles that help to stabilize your shoulders, making them less prone to injury.
4. Increases Range of Motion
Wide arm push ups involve placing your hands farther apart than normal push ups, which means you need to go lower to the ground. This allows for a greater range of motion and stretch in your chest and shoulder muscles. By increasing your range of motion, you can increase the overall effectiveness of the exercise.
| Exercise Variation | Reps | Benefits |
|---|---|---|
| Wide Arm Push Ups | 8-12 | Strengthen Chest muscles |
| Decline Wide Arm Push Ups | 6-8 | Work Upper Chest muscles |
| Weighted Wide Arm Push Ups | 4-6 | Build Upper Body Power |
Overall, wide arm push ups have a variety of benefits. They help to strengthen chest muscles, build upper body power, improve shoulder stability, and increase range of motion. By incorporating these into your workout routine, you will get stronger and build better upper body shape.
Common mistakes to avoid during wide arm push ups
Wide arm push ups are a great exercise for working the chest, triceps, and shoulders. However, if performed incorrectly, they can lead to injury and muscle imbalances. Here are five common mistakes to avoid during wide arm push ups:
- Flaring elbows: One of the most common mistakes during wide arm push ups is flaring the elbows out to the sides. This puts extra stress on the shoulder joint and can lead to injury. Keep your elbows tucked in close to your sides at a 45-degree angle to ensure proper form and reduce the risk of injury.
- Overarching the lower back: Another common mistake is arching the lower back excessively. This can cause lower back pain and make it more difficult to engage the core muscles properly. To avoid this, engage your core muscles throughout the exercise and maintain a neutral spine position.
- Lowering too quickly: Lowering too quickly during wide arm push ups can cause the shoulder blades to wing out and increase the risk of injury. Lower yourself down slowly and with control, keeping your shoulder blades close to your ribcage.
- Not engaging the entire body: Wide arm push ups work multiple muscle groups, including the chest, shoulders, triceps, core, and legs. However, some people only focus on the upper body and neglect to engage their core and lower body muscles. To get the most out of this exercise, engage your entire body and maintain proper alignment throughout.
- Going too wide: Going too wide with your hands during wide arm push ups may put extra stress on the shoulder joint and increase the risk of injury. Place your hands just wider than shoulder-distance apart to ensure proper form and reduce the risk of injury.
Conclusion
By avoiding these common mistakes, you can perform wide arm push ups safely and effectively. Remember to engage your entire body, maintain proper form and alignment, and lower yourself down slowly and with control. With time and practice, wide arm push ups can become a valuable addition to your workout routine.
How to increase difficulty with wide arm push ups
If you’re already comfortable with standard push ups and are looking for a greater challenge, wide arm push ups are a great variation to add to your routine. Here are some ways to increase the difficulty:
- Vary the distance between hands: Try different variations of hand placement to target different muscle groups and increase the challenge. Experiment with placing hands closer together or further apart to see what feels most challenging for you.
- Elevate feet: Elevating your feet while doing wide arm push ups adds more weight to the exercise, making it more difficult. Try using a weight bench, a sturdy box, or a step to elevate your feet.
- Add a clap: Once you’ve mastered standard wide arm push ups, try clapping your hands together between reps. This adds an explosive element to the exercise and requires more strength and power.
Here’s an additional method for increasing the difficulty of wide arm push ups:
Use resistance bands: Resistance bands can be attached to an anchor point and looped around your shoulders while you perform wide arm push ups. The bands add resistance to the exercise and make it much more challenging. Here’s a table with some suggested resistance band strengths:
| Difficulty level | Resistance band strength |
|---|---|
| Beginner | Light resistance |
| Intermediate | Medium resistance |
| Advanced | Heavy resistance |
By incorporating these techniques, you can effectively increase the difficulty of wide arm push ups and push your strength and endurance to new levels.
Precautions for those with shoulder or wrist injuries during wide arm push ups
Wide arm push-ups can be an intense workout that comes with added benefits. These push-ups can target different muscle groups, engaging the shoulders, chest, and arms. However, for those with shoulder or wrist injuries, wide arm push-ups can pose a risk. Below are some precautions to take if you have a shoulder or wrist injury.
- Consult a doctor: Before attempting any exercise, it is always advisable to consult a doctor first. If you have a wrist or shoulder injury, it is essential to get clearance from a physician before engaging in any exercise that targets those areas.
- Start slow: If you’re just starting with wide arm push-ups, it is crucial to take things slow. Beginners should gradually increase their frequency and intensity of push-ups. Start by doing a few reps per day and gradually increase your count from there.
- Adjust the width of your arms: Playing around with the arm placement can help relieve some of the stress put on your wrist and shoulder. Experiment with a narrower arm placement until you find a comfortable position. Slowly decrease the gap between your hands as your strength and flexibility increases.
If you’re worried about causing further injury, there are other alternatives to consider. For example, exercises like planks and wall push-ups target similar muscle groups without the need for a wide arm placement.
If you’re looking to increase the intensity of your push-ups, try adding modifications like resistance bands or TRX suspension straps. These can provide support and can make the exercise safer for those with shoulder or wrist injuries.
| Don’t Do: | Do: |
|---|---|
| Rush into wide-arm push-ups without consulting a doctor. | Get clearance from a doctor before attempting any exercise. |
| Jump into the highest intensity of wide-arm push-ups without gradually building up to them first. | Start slow, increasing the frequency and intensity of push-ups gradually. |
| Stick to one arm placement, even if it causes pain or discomfort. | Experiment with arm placement to find a position that feels comfortable and relieves pressure on the wrist and shoulder. |
Remember, your safety should always come first when attempting any exercise, particularly if you have an injury. With the above precautions, you can safely incorporate wide arm push-ups into your routine while avoiding further injury.
Are wide arm push ups bad? FAQs
Q: Are wide arm push ups good for building chest muscles?
A: Wide arm push ups can be effective for building chest muscles, but they also work the triceps and shoulders.
Q: Is it safe to do wide arm push ups if I have shoulder pain?
A: If you have shoulder pain, it is best to avoid wide arm push ups and talk to a medical professional before doing any exercises that may aggravate the condition.
Q: Are wide arm push ups suitable for beginners?
A: Wide arm push ups can be challenging for beginners, and it is important to start with modified push ups and gradually work your way up to a wider arm position.
Q: Can wide arm push ups cause wrist pain?
A: If done improperly, wide arm push ups can place excessive strain on the wrists and cause pain. It is important to use correct form and modify the exercise if necessary.
Q: Can wide arm push ups help improve posture?
A: Wide arm push ups can strengthen the back muscles and improve posture, but it is important to pair them with other exercises that focus on the core and lower body.
Q: Is it necessary to do wide arm push ups to achieve a strong upper body?
A: While wide arm push ups can be a helpful exercise for building upper body strength, there are many other exercises that can provide similar benefits, such as standard push ups or chest presses.
Closing Thoughts
Thanks for reading this article on “are wide arm push ups bad.” Remember to always use proper form and listen to your body to avoid injury. Incorporating a variety of exercises into your workout routine can help you achieve a strong and balanced body. Make sure to visit our website again for more fitness tips and advice.