Push-Up Wide

طريقة الأداء

1. 01With 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. 02To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
3. 03Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step.
4. 04After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.