Wide pushups for pecs are designed to strengthen your shoulders as well as your pectoral muscles and provide you with a complete upper body workout. Wide pushups for pecs often begin in a standard pushup position, but they can be modified with respect to duration, surface level and your endurance. In addition to strengthening your pecs, wide pushups force you to isolate your core, ensuring good posture and reducing your chances of pulling a muscle.
Basic Wide Pushup Exercise
This basic wide pushup is designed to strengthen your shoulders and upper body. Start in a basic pushup position with your hands two shoulder widths apart. According to Netfit, your wrists should be facing forward for the duration of the exercise. With your arms fully extended and your body parallel to the ground, bring your chest down toward the ground, but not all the way. Do not touch the ground with your chest during this exercise. Without arching your back, extend your arms until your body is back in its original position. Repeat 10 times before resting.
Slow and Wide Pushup
This slow and wide pushup is designed to improve your upper body strength as well as your overall endurance. Start in a wide pushup position, with your hands two shoulder widths apart. With your arms extended and back straight, slowly lower your body toward the ground, counting down from five seconds to zero. As you improve, you will be able to maintain a consistent descent. Perform two sets of 10 pushups before breaking.
Uneven Wide Pushups
Uneven wide pushups are designed to put more resistance on each arm during your pushups. Using a raised platform, medicine ball or any uneven surface, place your left hand on the lower surface and your right hand on the higher surface. Assume a basic wide pushup position, bringing your chest down to the lowest surface before bringing it back up to your original position. Perform 10 repetitions before rotating your body 180 degrees and repeating on the other arm.
Wide Clap Pushups
Wide clap pushups are an advanced exercise designed to help improve your coordination as well as strengthen your upper body. Start with your chest facing the ground and your hands two shoulder widths apart. With your back straight and head facing the ground, bring both of your hand toward the middle of your chest and perform a clap; quickly bring your hands back to their original position, then lower yourself toward the floor. Repeat for a set of 10.
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