STRENGTH TRAINING

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Wide Push-ups

By RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
The push-up is endlessly versatile, and can be modified to meet almost any of your upper body needs. Here, a slight modification in position will redirect the push-up from focusing on the chest to targeting your lats—although, like all push-ups, it will still work your core and chest.

Muscles Worked
Back (lats), Chest, Core

Starting Position
Take a push-up, or plank, position on the floor, with arms extended, hands under shoulders, legs straight, hips flat, and center engaged. Now, move your hands to the side a few inches, such that your hands are wider than your shoulders (see Photo 1).

Exercise

  1. From the starting position, lower your chest toward the floor in a push-up, keeping your center engaged so that your hips neither droop nor pike upward. As you lower your chest, keep your back broad even as you bring your shoulder blades together. Try to develop the feeling that you are suspended from above, through your shoulder blades, rather than pushing against your hands. Come all the way down, until your chin nearly touches the floor (see Photos 2 and 3).
  2. From the bottom of your push-up, press back up to the starting position, keeping your body in a straight line throughout (see Photos 4 and 5).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.